How can a 15-minute shift ease the impact of the October clock change?

Emma Sleep has collaborated with Dr Allie Hare, a sleep consultant and Tatler Top Doctor for Sleep, to offer guidance ahead of the clocks going back on October 25. This autumn shift will cause Brits to lose an hour of sleep and likely disrupt their usual routines.

Impact on circadian rhythm

Although the adjustment is only one hour, it can significantly affect sleep quality by throwing off the body’s natural rhythm. The change creates a mismatch between daily schedules and the natural light-dark cycle, disrupting the internal body clock or circadian rhythm.

Research indicates that while many anticipate gaining an extra hour of rest, most people actually gain only about 33 minutes of sleep on the night of the switch. Additionally, disrupted sleep patterns often persist for the following week.

This shift frequently results in difficulty falling or staying asleep, as well as waking up earlier than desired. Earlier winter sunsets reduce exposure to natural daylight, which can lower daytime alertness, alter melatonin production, and negatively affect mood.

Adjusting routine timing

Dr Hare emphasizes the importance of maintaining good sleep hygiene in the weeks leading up to the change. She defines sleep hygiene as introducing regular habits before bed to maintain a healthy sleeping pattern, such as keeping a consistent sleep-wake schedule to regulate the body clock.

To prepare for the clocks going back, Dr Hare suggests completing your nighttime routine around 15 minutes later each night in the weeks prior. This gradual adjustment helps align the circadian rhythm, which is crucial for obtaining restorative sleep.

She also advises eating evening meals slightly later, noting that the gut clock plays an important role in regulating sleep alongside the brain clock.

Light and environment tips

Staying active throughout the day and exposing yourself to natural light in the morning can help regulate the internal clock. This makes it easier to fall asleep at night and maintain deep sleep.

Dr Hare recommends decluttering the sleep space ahead of the time change. Making the bedroom and bed relaxing and calm is essential for a good night's rest.

She suggests avoiding clutter to prevent feeling claustrophobic and using soft, calming lighting. Prioritizing the bed solely for sleeping at night and avoiding its use during the day helps separate sleep from wakefulness.