How to get a better night's sleep after the clocks change

As British summertime ends and the clocks go back, our internal body clocks—known as circadian rhythms—can become a bit unsettled. This temporary shift can make it harder to fall asleep and stay in sync with our regular sleep pattern. Here are some simple tips to help you adjust and enjoy a good night’s sleep, even with the darker evenings settling in.

Key Takeaways

Manage Light Exposure for Better Sleep

Maximise daylight exposure during the day to support your body clock, and in the evening, reduce blue light from screens to help your brain wind down.

Create a Calm and Consistent Sleep Routine

Stick to a regular sleep schedule, keep your bedroom cool, dark, and gadget-free, and unwind with relaxing activities like reading or deep breathing before bed.

Consider Natural Sleep Support

For added relaxation, try herbal sleep aids like Nytol Herbal Tablets, which include valerian root and passionflower. If needed, short-term prescription options are also available through UK Meds.

1. Reduce Caffeine in the Afternoon

Caffeine is great for boosting energy and focus but can disrupt sleep if consumed too late. Try to avoid caffeine after 4 pm to help your body relax more easily in the evening. If you need a warm drink, opt for decaf tea or herbal options like chamomile instead.

2. Increase Daylight Exposure

Getting exposure to natural daylight during the day supports your circadian rhythm, helping your body feel alert during the day and ready to sleep at night. If daylight is limited, consider using a light therapy lamp to simulate sunlight, which can be especially useful during autumn and winter in the UK.

3. Limit Blue Light Exposure in the Evening

Blue light from phones, tablets, and TVs can interfere with sleep by tricking your brain into thinking it’s still daytime. Try to:

• Avoid screens two hours before bedtime.

• Use blue light filters or apps on your devices.

• Dim indoor lights to signal your body that it’s time to wind down.

4. Set Up a Relaxing Bedroom Environment

A comfortable bedroom is key to a restful night’s sleep. Here’s how to make your bedroom a sleep-friendly environment:

• Keep it quiet and dark by using blackout curtains if needed.

• Remove unnecessary gadgets and minimise lights from digital clocks or devices.

• Maintain a cool temperature in the room to help your body relax.

5. Stick to a Consistent Sleep Schedule

Going to bed and waking up at the same times each day, even on weekends, strengthens your body’s natural sleep rhythm. This consistency helps improve your overall sleep quality and makes it easier to fall asleep when the clocks change.

6. Clear Your Mind Before Bed

An active mind can keep you awake. Help your mind wind down by:

• Reading a book or listening to calming music.

• Trying relaxation techniques like deep breathing or meditation.

• Taking a warm bath to ease muscle tension.

Experiment to see what helps you relax best, making it easier to drift off.

7. Consider a Natural Sleep Aid

For those needing a little extra support, Nytol Herbal Tablets contain natural ingredients like valerian root, hops, and passionflower, all known for their relaxing effects on the nervous system. These can help you unwind and fall asleep more easily.

By following these tips, you can make the transition after the clocks change smoother, ensuring restful nights and refreshed mornings, even as the seasons shift.

Final Thoughts

Adjusting to the clocks changing can be challenging, but a few simple habits can make a big difference. By managing caffeine intake, getting plenty of daylight, limiting blue light in the evening, and creating a peaceful sleep environment, you can support your body’s natural rhythm. Staying consistent with your bedtime, relaxing before bed, and considering natural or prescription sleep aids if needed can also help you get a good night’s sleep.

With these tips, you can minimise disruptions to your sleep schedule and feel more rested and energised, no matter the time of year. Prioritising your sleep is key to maintaining your overall well-being and making the most of each day.