Already have an account?
Get back to the

9 Tips For Readjusting When the Clocks Change


On the last Sunday in March, the clocks go forward one hour, which means we are left with one less hour of darkness. However, that doesn’t mean your sleep has to suffer. Bensons for Beds and The Sleep School have developed a few helpful tips on how to prepare your body so you still achieve your best night’s sleep. Scroll through the list below!

1. Gradually transition.

For three days before the change, go to bed and get up 20 minutes earlier each day. Your body clock will already be synced to the new time when it happens. For babies and toddlers, it can be helpful to advance daytime naps, meals, baths, and books.

2. Prepare the night before.

If you have not had the chance to reset your body clock in advance, change your watch to the new time before bed and go to sleep an hour earlier than normal. Getting the recommended seven to eight hours will help you feel rested.

3. Cherish the darkness.

Light prompts your body to wake up and start the day. Since sunshine may radiate through your windows an hour earlier than usual, use a sleep mask to ensure you do not wake up prematurely.

4. Get up at the same time.

It is vital to get up at the same time on Sunday morning as you would do normally. Start your morning right with an invigorating shower and a healthy breakfast.

5. The perfect sleep environment.

Since Daylight Savings is out of your control, why not perfect what is in your control — your sleep haven. For best-quality sleep, ensure your room is quiet, cool, dark, and comfortable. 

6. Go for a walk.

Days feel longer when it stays light later so fit in a brisk walk, bike ride or jog in the fresh air. Tiring your body will help you to sleep better, but make sure you don’t exercise too late, as this will raise your core body temperature at a time when it should be cooling, which will prevent you from falling asleep.

7. Light up your day.

Light plays an important role in keeping your body clock on time, so it can be helpful to get outside for a walk on Sunday morning. Natural light on your skin will tell your body clock that the day has started.

8. Stow away electronics.

Minimize any disruptions that may prevent you from achieving the perfect night’s sleep. Put away mobile phones and tablets, or put them on silent to reduce sleep interruptions.

9. Embrace the tiredness.

Aim to keep active all day and avoid the urge to have a quick nap on Sunday afternoon. Whilst it might seem like a good idea, it is likely to confuse the body clock further and weaken the chance of sleeping well on Sunday night.

This article was originally written by Yours editors. For more, check out our sister site, Yours.

More From FIRST

6 Things Experts Tell Their Friends to Help Them Beat Stress

15 Ways to Use a Lint Roller on More Than Just Clothes

7 Hearty Soup Recipes to Warm You Up on Cold Days

Use left and right arrow keys to navigate between menu items. Use right arrow key to move into submenus. Use escape to exit the menu. Use up and down arrow keys to explore. Use left arrow key to move back to the parent list.