A sleep expert has explained what happens to our bodies when the clocks go back – and shared tips on how to fight that jet-lagged feeling.

The clocks go back at 2 am tomorrow morning, meaning we all get an extra hour in bed – but that has a knock-on impact on our sleeping pattern that can leave us all feeling a bit jaded.

That impact can last for weeks, but sleep expert April Mayer said that it doesn’t have to be this way and has shared a series of tips and tricks to help make the transition easier.

A normal sleep pattern is important for mental and physical health, and April said that by just nudging your bedtime back and eating the right foods, you’ll be feeling fine again in no time.

April, from Amerisleep, said: “The change in sleep pattern can lead to a jet-lagging effect, as our bodies are used to a certain rhythm. If you don’t take steps to minimize the effect, it can take a few days or even around a week to get your sleep schedule back on track.

“Our circadian rhythms are governed by sunlight and other environmental cues, which means you will feel the effects if your sleeping pattern changes without any preparation.

“However, knowing this means that you can take steps to smooth the transition and avoid any negative effects.”
She said that to minimise sleep disruption, you need to prepare for the change – so start slowly nudging your bedtime back by 15 to 20 minutes a day.

She continued: “The night before the expected clock change, we advise eating a light, protein-filled dinner to promote sleepiness. We also recommend maximizing your relaxation by shutting off all your screens about two hours before bedtime.

“Unwind with a warm bath or shower, some light stretches, and a good book or another light activity like colouring or knitting.

“It’s also important to make sure you’re getting a full night’s rest and maintaining a healthy sleep schedule before the change. Getting at least seven hours of sleep a night can keep you from feeling tired when the switch occurs.”

April said the transition can be even tricker for parents, as they have to manage not only their sleep schedules – but also their children’s.