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'I'm a doctor – here are my four tips to avoid sleep disruption when the clocks change'


Many of us welcome the changing of the clocks on March 31. The event means we get an extra hour of sunlight in the evenings in the UK and marks the beginning of British Summer Time.

While this is definitely good news for lovers of the sun and springtime, there are some potential health risks that come with the change.

As the clocks go forward an hour overnight we lose an hour of sleep. This may seem insignificant but one expert has warned how this is enough to completely throw off our circadian rhythm and have lasting consequences.

GP Doctor Hana Patel, resident sleep expert at Time4Sleep, explained how the clocks springing forwards affects our sleep.

She said: “When the clocks change, our circadian rhythm – the internal body clock that helps regulate our hormones and temperature – has to re-calibrate, and it can take a few days for our body to adjust to our new sleep cycle.

“Our bodies can get more stressed with less sleep, this in turn can increase hunger, make us more irritable and less able to concentrate.

“Evidence has even shown that when the clocks go forward, there’s an increase in the number of heart attacks and strokes.”

One study, published in Cancer Research journal in 2019, even linked a disrupted circadian rhythm to an increased risk for cancer.

So what can we do to avoid upsetting our circadian rhythm this weekend?

Dr Patel shared four expert tips to help us get our sleep schedule back on track.

Preparation is key

Dr Patel revealed why preparing the day before the clocks change can ease the transition.

She said: “If you’re worried about your Monday start, make the move early and change your clocks on Saturday morning instead of Sunday.

“This gives your sleep cycle the full weekend to adapt.”

Keep waking times the same for children

While adults are more used to their sleep schedules changing, it can be a little harder on children.

She said: “Children thrive on routine and the clocks changing can interrupt their natural sleep schedule.

“I would recommend focusing on being consistent with waking times rather than when they go to bed, and unless they are already napping, try to avoid them during the day.

“Their natural sleep cycle should kick in again after a day or two.”

Let the sunshine in

Is a little morning light the cure to our sleep cycle woes?

“Sunlight is important when it comes to regulating our sleep cycle, as it helps to reset our circadian clock by telling your body to stop producing the sleep hormone melatonin,” Dr Patel said.

“For people who find it difficult to wake up in the mornings, allowing sunlight into your bedroom will help you wake naturally, making you feel more alert.”

Sack off stimulation

In order to get your sleep cycle back on track, Dr Patel suggests a digital detox.

She added: “I’d recommend limiting television, tablets and phones for at least a few hours before bedtime, as the blue light can stimulate you and make it harder to fall asleep.

“Cutting out stimulants helps improve sleep around the clocks changing, and aids in the resetting process, allowing us to adapt to this change with ease.”

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