Daylight Saving Time ends on the 27th October in 2024, meaning the clocks are ‘going back’ and we ‘gain’ an hour of sleep. But, while it might sound great to get some extra time in bed, the phenomena is actually known to be a bit of a nightmare for your sleep cycle.
To avoid you feeling tired and lethargic – not just around the 27th, but throughout the winter – these are our tried-and-tested tips and essential things to know to improve the quality and length of your sleep. Sweet dreams.
What are the consequences of the clocks going back?
The clocks going back on the 27th October not only means that we ‘gain’ an hour that day. We also get more daylight in the mornings (which, on the face of it, might help you get up a little easier in the morning). However, it also triggers darker evenings, with the sun probably going down before you leave the office. That can have an impact on our mood – making us feel a little more low or disorientated – and influence the hormone melatonin, which plays a key role in regulating your sleep cycle as part of our body’s natural circadian rhythm.
“The circadian rhythm makes up our internal body clock and runs in a 24-hour cycle, playing an instrumental role in our sleep/wake cycle,” says the sleep expert Martin Seeley. “For instance, as the evening draws in and it becomes dark, the circadian rhythm signals to the brain that we need to grow tired to sleep, promoting the sleep hormone melatonin. Likewise, when morning comes, and the light in our environment becomes brighter, it lets the brain know that we need to be awake and alert.”
Unfortunately, “the body’s circadian rhythm is quite temperamental, and the smallest change can throw it out of whack,” continues Seeley. “When the clocks go back, it takes time for the circadian rhythm to realign with the time change. And this doesn’t just affect our sleep; the circadian rhythm also plays a role in our digestive system, electrolyte balance, body temperature, and hormones.”
That’s made worse if you tend to already struggle with lower mood during the winter – a concept that, if quite severe, could even be Seasonal Affective Disorder (SAD), a type of seasonal depression related to reduced exposure to sunlight.
How can you get a better night’s sleep?
Adjust your sleep schedule in advance
It might not be as extreme as the jet lag you get from hopping between different time zones, but immediately (and forcibly) having to shift your sleep schedule by even an hour can still give you that slightly groggy, out-of-sorts feeling. To manage it, it’s much better to make small adjustments leading up to the clocks changing. For example, if you normally go to bed at 11pm and wake up at 7am, start going to bed 15 minutes later each night a few days before the shift. Then, set your alarm to wake up 15 minutes later too. That way, by the time the clocks actually move back, your internal body clock will naturally feel like it’s still on the old time and you’ll be comfortably back waking up at 7am again.
Don’t ‘catch up’ on the weekend
Another tip: rather than constantly ‘catching up’ on sleep at the weekends (after working long hours during the week or having a few too many nights out), try to stick to your weekday sleep and wake-up times for at least one weekend after the clocks change. We all know the temptation of long lie-ins, especially after later nights, but that can mean you’ll also see less daylight, and could end up further throwing off your body’s internal circadian rhythm for a longer period of time.
Practice good sleep ‘hygiene’
Creating a relaxing, sleep-inducing bedtime routine is integral for encouraging a good night’s rest, 365 days of the year. A key factor is limiting screen time in the hour before bed, as the blue light emitted from our phones and TVs can ‘trick’ our bodies out of producing the sleepy hormone melatonin, leaving you feeling ‘wired’. For the same reason, you should avoid bright lights in the evening, using dimming switches or side lamps if you have them, while engaging in relaxing activities, like listening to calming music or reading. This will get your mind and body more ready for sleep.
Block out distractions
The increased light in the morning after the clocks change can potentially wake you up prematurely, especially in the first few days, if you don’t have a way to block out the light. Then, later in the winter, festive lights and busier streets can make getting to sleep feel even more tricky too. A silk eye mask, from Slip or Drowsy, can be a chic solution. Or, for something more heavy duty, you can invest in blackout curtains. And, as for noise, consider listening to sleep music or getting a white noise machine to mask irritating background sounds.
Adjust your meal times
If you’ve ever had a really big meal a little too close to bedtime, you’ll know how easily when you eat can affect the quality of your sleep. So, just like we’ve suggested you move your sleep and wake times as the clock change approaches, try adjusting your mealtimes, especially dinner, by 30 minutes to an hour to match. This will help avoid any feelings of heaviness that could affect your sleep cycle when the clocks go back. Similarly, limit your caffeine and alcohol intake in the evenings too, to avoid their brain-stimulating-effect affecting your sleep. If you can, try to practice making the 3pm slump coffee your last of the day, for example.
Take time to breathe
Your brain can often struggle to switch off after a busy day, particularly if your sleep patterns are a little out of sorts. Equally, sometimes being worried about sleep can make the situation worse – keeping you up at night with racing thoughts. That’s where meditation or relaxation techniques can help. There are several apps, such as Sleep Cycle or Calm, which offer guided sessions as well as sleep sounds. Or, “try breathing exercises to help you drift off faster,” says Seeley. “Count down from 9, going down a number on each deep breath. When you get to zero, start again but from 8, and continue – if you lose your place, start again from whichever number you last remember counting down from.”
Get morning sunlight
It’s not just your nighttime routine that can have a beneficial influence on your sleep – what you do in the morning will help too. In particular, if you struggle with tiredness in the morning, try to expose yourself to natural light as soon as you wake up by opening your curtains, and then get outside as early as you can. “Daylight helps suppress melatonin, so getting some sun as soon as possible will help you feel more awake and alert. [A lack of light is] why we often feel much groggier and sleepier on dark winter mornings,” says Seeley.
Try sleep enhancers
If you are really struggling to adjust your sleep schedule – or have sleep difficulties in general – sleep aids can help. From wellness-boosting pillow sprays to melatonin supplements, these short-term solutions can help you drift off more peacefully. They can also become little wellbeing rituals to boost your mood and calm your mind during the cold, winter evenings. These are our favourites.
The best sleep aids
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