Maintaining a good sleep schedule after the March clock change

On Sunday, the 30th of March, the clocks will go forward by one hour, meaning lighter evenings and brighter mornings, but losing an hour of sleep. While many welcome longer, brighter days, the lighter evenings and fewer sleep hours can make winding down and getting a good night’s rest difficult, ultimately making Daylight Savings everyone’s least favourite change in the year.

Here are a few tips to help you adjust to the time change and ensure you’re still getting a restful sleep each night.

Gradually adjust your sleep schedule

One of the best ways to ease into the clock change is to adjust your sleep schedule beforehand. In the week leading up to the change, try going to bed 15 minutes earlier each night to allow your body to adjust gradually to the lost hour of sleep. This small change will help minimise the shock to your internal body clock and make the transition smoother.

Stay consistent in your routine

Consistency is key when it comes to maintaining a good sleep schedule. Going to bed and waking up at the same time each day, even on weekends, will help reinforce your body’s natural circadian rhythm. Your body will then naturally know when it’s time to wind down, making it easier to fall asleep, even when the clocks shift.

Reduce your caffeine intake

While caffeine may seem like the best solution for staying alert during the day, it can interfere with your sleep quality. Caffeine can stay in your system for hours and disrupt your ability to fall asleep and stay asleep. Aim to avoid consuming caffeinated drinks in the afternoon and evening.

Maximise your exposure to daylight

During the clock change, it’s important to expose yourself to as much natural daylight as possible. Sunlight helps to regulate your body’s internal clock, making it easier to adjust to the new time.

Spend time outdoors in the morning and around noon to reset your circadian rhythm and promote alertness during the day. Then, in the evenings, keep lighting low to encourage your body to prepare for sleep.

Avoid napping during the day

While a mid-day nap might seem super tempting, especially in the days following the clock change, it can negatively affect your sleep. Napping can disrupt your body’s ability to get a full night’s sleep, making it harder to adjust to the new time. If you really can’t go without a nap, limit it to a 20-minute power nap and aim to take it early in the afternoon to avoid it interfering with your night-time sleep.

Stay active during the day

Exercising helps to regulate your circadian rhythm and promotes deeper, more restorative sleep.

Whether it’s a walk, a spin class, or a gym session, staying active throughout the day can make it easier to fall asleep at night, even if the time change has affected your routine.

Limit screen time before bed

These days, many of us look at screens for most of the day, whether at work or simply scrolling on our phones. However, the blue light emitted by phones, tablets, and laptops can interfere with melatonin production, making it harder to fall asleep. Try to limit screen time least 30 minutes before bed each night, and consider using blue light-blocking glasses if you need to use devices later in the evenings.

Create the perfect sleep environment

Lastly, create an environment that invites you to sleep. Keep your bedroom cool, quiet, and dark, and invest in a high-quality mattress and comfortable pillows. The right sleep environment can make a significant difference in the quality of your rest, especially while your body is adjusting. Discover your perfect fit here: Our Mattress Ranges.

While you may dread the March clock change, following some of these tips will hopefully help you adjust with minimal shock to the system, ensuring you continue to wake up feeling refreshed for the longer, brighter days ahead.