Clocks going forward: 4 ways to avoid feeling tired

It’s spring and the clocks are going forward by an hour. Everyone loves the lighter evenings, but there is a downside–many of us lose previous sleep.

That one hour of sleep we sacrifice on the Saturday night really does make a difference. Research has shown that even an hour’s less sleep can have a negative effect on our health and ability to perform tasks.

So even if you do get a lie-in, the change in clocks can still act a bit like jet lag, meaning you may be tired and grumpy for a few days.

How to avoid feeling tired after the clocks go forward

The good news is, there are things you can do to make it easier. We’ve spoken to sleep experts to find out their best advice.

1. Shift your bedtime

It can take a few days for our circadian rhythm (our body’s internal clock) to adjust to the change. Going to bed slightly earlier for a few days leading up to the clock can help, says clinical psychologist Dr Nicole Moshfegh.

“The best way to help our bodies prepare for the hour we’ll lose is to gradually adjust the time difference,” she advises. “If we suddenly have a shift of more than 45 minutes in our wake time our body will become confused. 

"We’ll likely experience some challenges as result–similar to jet lag.”

Moshfegh suggests going to bed and getting up 15 minutes earlier every night leading up to the clock change, which will make it easier for our bodies to adapt.

2. Good sleep hygiene

Keeping good sleep habits is key to helping you have a stress-free time change, advises psychotherapist Dee Johnson.

“Don’t drink alcohol as a nightcap, and try to leave three hours after a big meal before going to bed,” she says.

“Also stay away from screens when you’re winding down, as the exposure to the blue light confuses our internal body clock.”

Johnson also advises using an eye mask to block out the early morning light if you don’t have a blackout blind. This will help stop the early daylight waking you up too soon. 

3. Resist the urge to nap

Even though a nap might seem like the best way to “catch up” on that lost hour, you’ll just confuse your body more, says neurologist Dr Chris Winter.

“Resist the temptation to sleep in late, or nap during the adjustment. Get up at your usual wake time and seek light instead,” he says.

Winter also suggests using either natural light or a light therapy lamp to help your body understand it’s time to start the day and help reprogram your circadian rhythm.

4. Focus on the positive

Having more light during the day is a positive thing.

“It means we can socialise and do activities for longer, which is a massive mental health bonus,” says Johnson.

The positive effects of more daylight include getting more vitamin D, which is needed to keep bones, teeth and muscles healthy.

Research has also shown exposure to sunlight can lower blood pressure. The clocks change is designed to give us more light at the times when we’re more likely to be outside, so try to make the most of it if you can and get active outdoors, by walking or cycling.

Plus, it might mean the clock in your car is finally showing the correct time again.