With the clocks set to go forward this weekend, many of us will be bracing ourselves for earlier starts and a sudden change. But the good news is you can help to prevent the tiredness that often comes with the switch. What's more, it is well worth trying to minimise these effects, according to an expert, who says an hour can make all the difference.
Tyler Woodward, health expert at Eden's Gate, explained: "Your sleeping pattern is controlled by your circadian rhythm, our internal 24-hour clock which regulates when it's time to wake up and go to sleep, as well as other bodily functions such as body temperature, hormone production and digestive health.
"While losing an hour might not seem like much of a difference, it can impact your energy, causing fatigue and feeling a little more sluggish, symptomatic of jet lag.
"The good news is that you can curb the effects of losing one hour by going to sleep and getting up 15 to 30 minutes earlier this week to help your body gently adjust to the new schedule."
As such, it is recommended to adjust when you go to sleep and wake up by at least 15 to 30 minutes ahead of the change on Sunday. You might also want to make use of the further tips shared by the pro to help dreamers get a good night's rest.
Ditch sleep-preventing habits
As much as you might love enjoying a coffee or glass of wine in the evening, it might be best to go without for the time being to make sure you're well-rested ahead of the weekend.
As a stimulant, caffeine blocks adenosine, a chemical in your brain to promote sleep. When you drink caffeine, it also increases levels of adrenaline and dopamine which make you feel more awake. Likewise, while alcohol makes you feel more relaxed and initially tired, it interferes with normal sleep cycles by reducing how long your body spends in the deeper stages of sleep.
Maintain a sleep schedule
The expert advises making the most of the sleep mode on your phone to help maintain a schedule.
If you have an iPhone, you can use the feature to turn off notifications and dim your background when you're winding down to go to sleep.
The technology also helps you to monitor your sleep patterns, which might help you determine how much sleep your body needs to feel refreshed ahead of the clock change.
Relax before you sleep
If you're looking to relax before heading to bed you've got plenty of options. Magnolia, lavender or camomile are just a few of the many teas that can help boost relaxation, so could make for the perfect nightcap so long as you remember to go caffeine free.
Meanwhile, the expert recommends ignoring your phone in favour of a favourite book or podcast. You might even opt for an audiobook and set a timer so it pauses after you've dozed off.
Keep your body stimulated during the day
Research has shown that exercise can help when you're adjusting to the time change, according to the expert.
It is also beneficial year-round, as exercise can improve sleep quality and regulate your body's circadian rhythms.
If you do increase how much you exercise, just be sure to schedule moderate and intense exercise earlier in the day to avoid it distributing your bedtime, the pro adds.
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