• Brits may see routines disrupted on Sunday 30 October as the nation sets clocks back an hour
  • Daylight savings time has become a hot topic in recent years due to concerns over risks to cardiovascular activities, health and general productivity
  • The Sleep Charity offers advice on minimising unwanted changes to sleeping habits

As the nation sets its clocks back one hour on Sunday 30 October for Daylight Savings Time, The Sleep Charity has revealed its top tips for minimising disruption to your sleep routine.

The concept of moving clocks backwards an hour in Autumn, and forwards an hour in Spring, was introduced as a means of cutting energy usage through utilising daylight during more sociable hours.

However, the concept of altering the time has been challenged by campaign groups, who are calling for the idea to be scrapped due to its perceived impact on cardiovascular health and productivity.

The result of the change on 30 October will mean lighter mornings and darker evenings, but the changes can also have a disruptive effect on our sleep routines.

To support Brits through the change to their schedule, The Sleep Charity has published five tips for safeguarding their sleep.

  1. Make sure you go out in the afternoon and get some fresh air rather than napping as it will help to re-set your biological clock.
  1. Practice good sleep hygiene to enhance your chances of falling asleep and staying asleep.
  1. Limit alcohol and caffeine intake and get some exercise (not too close to bedtime).
  1. Create the perfect sleeping environment – one that is cool, quiet, dark and clutter free. Remember you need a comfortable bed to sleep on, a supportive pillow and appropriate bedding.
  1. Wrap up warm in the colder months – being too cold can affect your sleep. A room temperature below 12 degrees Celsius can make it harder to drop off, so keep an eye on your room temperature. An ideal bedroom temperature is around 16-18°C.

The Sleep Charity’s deputy CEO, Lisa Artis, said: “You may not think that a one-hour adjustment to your bedtime would make a difference, but it can. It might only be 60 minutes – but it can be surprisingly challenging, with some struggling to sleep at night and adjust to a different routine.

“Moving our clocks back an hour re-sets our circadian rhythm which means for a few days our own internal body clocks are out of sync with our normal day and night cycles.

“Some will feel an impact, especially if they already don’t get enough sleep, with the colder nights coming, which is why it’s important that you are practising healthy sleep habits to get the best rest possible!

“Most people’s body clocks will return to normal within a few days, but if you need any help or advice with your sleep, you can contact our National Sleep Helpline for further support.”

The helpline can be reached on 03303 530 541.