15-minute 'better sleep' trick expert urges people to try before clocks go back

15-minute 'better sleep' trick expert urges people to try before clocks go back People concerned about their sleep when the change happens may be interested in the expert's trick With the clocks set to go back on October 25, Brits will lose an hour of sleep and likely experience disruptions to their usual sleep routine. Emma Sleep has teamed up with Dr Allie Hare, sleep consultant and Tatler Top Doctor for Sleep, to reveal how to sleep better this October clock change. Dr Allie said: "When the clocks go back on October 25, even though it’s only one hour, it can still significantly disrupt your sleep quality as it can throw off your body’s natural rhythm. However, taking some simple steps ahead of the change can help you adjust more easily and maintain good rest." When the clocks go back in autumn, it disrupts your internal body clock (circadian rhythm) by creating a mismatch between your daily schedule and the natural light-dark cycle. While many people anticipate an extra hour of rest, research shows that most people only gain about 33 minutes of sleep on the night of the switch and often experience disrupted sleep patterns for the following week. This shift frequently leads to difficulty falling or staying asleep, as well as waking up earlier than desired. Earlier winter sunsets reduce your exposure to natural daylight, which can lower daytime alertness, alter melatonin production, and negatively affect your mood. Maintain good sleep hygiene She said in the weeks leading up to the clocks changing, it's important to focus on maintaining good sleep hygiene, as this is essential for improving the quality of your sleep. "Sleep hygiene is the practice of introducing regular habits before you go to sleep, and it is a great way to maintain a healthy sleeping pattern", the sleep expert explained. She said an example is maintaining a regular sleep-wake schedule, which helps regulate your body clock. Complete your nighttime routine later on the run-up to October 25 Explaining her 15-minute 'better sleep' trick for when the clocks go back, Dr Hare said: "To prepare for the clocks going back, try completing your nighttime routine around 15 minutes later each night in the weeks leading up to the clocks going back will help your brain and body prepare for the upcoming change. Making this gradual adjustment will help align your circadian rhythm, an important factor in getting restorative sleep." Eat your evening meals later "You should also try to eat your evening meals slightly later, as your gut clock also plays an important role in regulating your sleep, just like your brain clock does," Dr Hare said. Spend more time outdoors during daylight hours "Staying active throughout the day and exposing yourself to natural light in the morning can also help regulate your internal clock, making it easier for you to fall asleep at night and maintain a deep sleep", Dr Hare added. Declutter your sleep space Ahead of the clocks changing, now is the perfect time for a declutter, Dr Hare said. "For a good night's rest, it's important to make your bedroom and bed as relaxing and calm as possible," she said. She recommends people try decluttering their space to avoid feeling claustrophobic and use soft, calming lighting. She said: "Prioritise your bed for purely sleeping at night and avoid using it during the day. Doing this will help separate sleep and being awake."