Daylight Savings Time Ends Tomorrow – The 3 Biggest Sleep Mistakes To Avoid Once The Clocks Go Back

The clocks go back tomorrow. At 2am, the time will change back one hour, giving us an extra hour of sleep. When we wake up, the mornings will be brighter, but the evenings will draw in, meaning it will get dark much earlier. However, this is not a bad thing. In fact, lighter mornings help regulate our circadian rhythms, boost our energy levels, and help us fall asleep quickly and easily at night.

However, despite these benefits, some of us will inevitably experience sleep disruptions. Why? Because a change in your sleep schedule, even if it’s just for an hour, can have a big impact on the quality, duration and overall well-being of your sleep.

Here we look at the biggest sleep mistakes to avoid when the clocks go back to minimize any impact on your energy levels and schedule. We’ll also shed light on how your sleep will be affected by the time change, plus we’ll give you top tips on how to fix your sleep schedule after daylight saving time ends.

3 sleep mistakes to avoid when the clocks fall back

1. The desire to sleep during the day

An extra hour in bed when the clocks go back can feel incredibly indulgent, especially if you’re someone on a tight schedule. However, you may still feel the need you take a nap during the day Sunday. Whether it’s your usual Sunday routine or feeling a little jet lagged from the time change, a nap can be tempting.

A woman with long dark brown hair stretches her arms and smiles after taking a great nap on Christmas Day

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We strongly recommend that you avoid the need to adjourn at noon. Putting in extra ZZZs during the day can make it harder to fall asleep at night. The backwards clock will already make us feel like it’s bedtime earlier than usual, which means it could take longer to fall asleep. Getting more sleep will mean you won’t feel tired enough when the evening comes.

2. Lying in later than usual

Similarly, sleeping later in the morning can make it harder to fall asleep in the evening. It can be tempting, especially when you like a sloth on sunday is inbut following your regular routine will help you maintain your normal circadian rhythm.

By adjusting to this rhythm (when you naturally feel energetic and sleepy throughout the day), you’ll help signal to your body that it’s time to go to bed when night comes. Lying down can throw off the body’s natural schedule, making the time change more drastic than it is.

Even if it’s part of your regular routine, sitting on your phone in bed can negatively affect your sleep quality and ability to fall asleep. Although there have been mixed results from studies on the effects of blue light and idle screensit is true that anything too stimulating before bed can affect your sleep.

Instead, we recommend trading your phone or laptop for a book. Listening to music and reading has been shown to help reduce stress and relax your brain, helping you wind down before bed.

How to sleep well after the clock goes back

Some people won’t even notice the clocks changing, but for others it can trigger existence insomnia. Here are our top tips for getting a good night’s sleep on Sunday after the clocks go back.

1. Get enough sunlight on Sunday

A woman sitting outside drinking her morning coffee in the sun

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One of the benefits of the ticking clocks that I mentioned earlier is the availability of natural light in the morning. Not only can it light increases your energy for the day, but it can help you sleep at night.

Try to go for a walk early in the morning or spend at least an hour outdoors during the day. When night falls, your body will naturally start producing melatonin – the sleep hormone – and you’ll be able to relax and get a good night’s rest before the week ahead.

2. Stick to a consistent bedtime routine

Creating a bedtime routine that works for you and is sustainable will help your body recognize when it’s time to relax. Dimming the lights, playing soothing music, and reading a book are great ways to spend the 30 minutes before falling asleep.

Even if you don’t feel tired when you start night routinethe pairing should start to make you feel drowsy, making it easier to fall into a deep sleep more quickly.

3. Take a warm bath or shower before bed

Taking a warm bath or shower before bed can be the perfect way to drift off into a restful, deep sleep. In addition to being relaxing, going from a warm bath to a cooler bedroom can cause your body temperature to drop.

This is a key signal to our bodies that it is time to go to bed. You can also add essential oils to the bath, such as Lavendar, which was proven to benefit our sleep.

A woman with dark curly hair wears floral pajamas while reading in bed as part of her nighttime routine

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4. Practice good sleep hygiene

Sleep hygiene it refers to the habits you form at bedtime. They can have both a positive and a negative effect on our sleep. For example, poor sleep hygiene would include eating sugary snacks before bed, a cluttered bedroom, and caffeine consumption in the afternoon.

Practice good sleep hygiene by making sure your bedroom it’s a calm and clean environment, using the bedroom only for sleep (as opposed to work) and eating three balanced meals during the day.

We also recommend that you buy a mattress that fits your body and your needs. of sleep and you’ll find all our top recommendations in our guide for this year. the best mattresses for all sleepers. A good pillow it can also make an instant difference to your sleep quality, so don’t underestimate the impact a new one could have.

How to fix your sleep schedule if you’re not moving

If the turning back clocks have shaken up your regular schedule, don’t panic. There are ways to set your sleep schedule rapid. The easiest way is to change your bedtime and waking time by 20 minutes.

For example, if you want to wake up an hour earlier, you should start changing your sleep schedule 3 days before your anticipated early morning. Also, don’t forget to set your alarm 20 minutes earlier every day. For example:

Night 1: Bedtime at 22:40

Night 2: Bedtime at 22.20

Night 3: Bedtime at 22:00