British Summer Time is almost here, and with it will come lighter evenings and, eventually, warmer weather.
Also known as Daylight Savings Time, the transition marks an end to Greenwich Mean Time - until we revert back to it in October. On Sunday morning (March 26) the clocks will spring forward at 1am, meaning we lose an hour of beauty sleep at night.
A change in routine, no matter how subtle, can negatively impact anyone's routine. Knowing a change is happening can make it even harder to nod off, with many people already anxious about getting enough shut eye as it is.
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Professor Richard Wiseman, Professor of the Public Understanding of Psychology at the University of Hertfordshire, has shared his top tips on how you can improve your sleep. He is also the author of the book Night School: The Life-Changing Science of Sleep, where he uncovers the truth about the sleeping brain.
Prof Wiseman said: "Research suggests that the sleep loss associated with the clocks going forward has all sorts of negative effects, including a drop in concentration, a lowering of mood and an heightened risk of some health issues. The resulting darker mornings can also continue to disrupt the sleep cycle and cause further problems.
"People can prepare for the change by going to bed a bit earlier, and avoiding caffeine and bright light in the evening."
Here are his tips on getting a good night's sleep ahead of the clock change this weekend.
Avoid blue lights and nightcaps
Try to avoid smart devices two hours before you go to sleep. When your eyes are exposed to light, your brain produces less of the sleep-inducing hormone melatonin. Meanwhile alcohol increases your chances of snoring and disrupts dreaming.
Remember the 90-minute rule
Your brain goes through several 90-minute sleep cycles. You will feel good if you wake up towards the end of a cycle, because then you are closest to your normal waking state. To increase the chances of this, decide when you want to wake up and then count back in 90-minute blocks to discover the best time to fall asleep.
Condition yourself
Choose a calm piece of music that you like and fall asleep with it quietly playing. Over time, your brain will associate the music with sleep, and simply listening to it will help you nod off.
Make a list
Put a notepad by your bed and make a list of what’s on your mind before you fall asleep or make a to-do list for the next morning. This will help you if you are struggling to fall asleep due to worrying about a problem.
Distract yourself
Research suggests that you will fall asleep quickly if you tire your mind. Try counting backwards from 100 in threes.
Try staying awake
If you want to nod off, try to keep your eyes open and stay awake. Attempting to stay awake is surprisingly tiring and helps you fall asleep.
Get up
If you’re awake for more than about 20 minutes during the night, get out of bed and do some form of non-stimulating activity, such as working on a jigsaw or a colouring book. This helps to prevent you from associating your bed with sleeplessness.
Relax
If you are struggling to sleep, remember that you are probably getting more sleep than you think and that just relaxing in bed is good for you.
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