Sleep rule to follow this week to avoid feeling groggy when clocks change

23 October 2023 , 13:01

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Long nights are on the way (Stock Image) (Image: Getty Images/iStockphoto)

This Sunday, the days are officially getting shorter, as on Sunday, October 29, everyone will be turning their clocks back an hour to mark the start of shorter days and darker mornings. We're officially waving bye-bye to summer, and hello to colder days, icy conditions and maybe even snow as winter really takes hold.

As a result, we'll get an extra hour in bed, but many people will be left feeling groggy and more tired than usual and will be wondering how they can combat this. It may throw off your body's rhythm, but Alison Jones, sleep expert at leading mattress brand, Sealy UK, has explained how you can combat the grogginess following the clocks going back.

Alison recommended that to keep your body clock in sync, you need to be "consistent" as it's hugely important, "especially if your body is sensitive to time changes." She said: "With that being said, it is best to gradually stagger your bedtime in the lead-up to the clocks going back, allowing your body to stay consistent and to keep its circadian rhythm in balance."

According to the Sleep Foundation: "Circadian rhythms dictate multiple processes in the body, including alertness or sleepiness, appetite, and body temperature." They also said: "When properly aligned, a circadian rhythm can promote consistent and restorative sleep. But when this circadian rhythm is thrown off, it can create significant sleep problems, including insomnia. Research is also revealing that circadian rhythms play an integral role in diverse aspects of physical and mental health."

Alison said: "Making small changes over a period of a few days will allow your body to naturally adjust, rather than being shocked by the change. The best way to achieve this is to alter your bedtime by 10-15 minutes each night in the run-up to Sunday, bringing it slightly earlier each day. This way, your body clock will already be synced to the new time when it happens."

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