The clocks spring forward one whole hour on 31 March 2024. Here’s how to gently ease into losing 60 minutes of sleep.
One hour may not seem like a lot of sleep to lose, but our circadian rhythm - the system that controls our internal master clock - is designed to stay in exactly the same cycle each day, and each night.
Our bodies want to be optimised to burn energy, and a clear cut routine is one of the best ways to do that. It means we know when we need to digest, when we need to rest, and when we need to expend our energies the most. Routine is an essential part of life all around us; in the sky throughout each day, the seasonal shifts, and the tide cycle.
Of course, our bodies have no problem working with a couple of minutes difference here or there. But 60 minutes can have a huge impact on the quality of our rest. For such a long-awaited season that brings so much joy, hope, and positivity back into our lives, it seems a shame to welcome it with a foggy headed Monday morning.
There are 5 things you can do to gently ease yourself into British Summer Time. Here’s what our team recommends:
1. Routine & order.
If you don’t have a sleep routine, establish one now. Even if it’s temporary. Find a realistic time you can go to bed each night for the next month. Not only will this be a game-changer for your energy levels, focus, and overall mood, but it’s the first step to preparing for the clocks going forward. If you have young children or changing work patterns, try to focus on the routine you can control before bed. Don’t stress about it. And add as much fresh air, sunlight and regular exercise into your daily routine.
2. Slowly adjust.
Starting from Thursday 28th March, move your bedtime 10 minutes earlier. Make it another 10 minutes earlier each subsequent day.
3. Light & air.
Also from Thursday 28th March: either first thing in the morning, or whenever you get a chance before mid-morning, get out in natural light by taking a walk. If you are busy, as most of us are, take your morning coffee or tea outside. This 20 minutes in the morning, simply changing where you drink your wake up brew, will have a transformative impact on your mood.
4. Naturally tired.
While we’re on the subject of caffeine… From Friday 29th March, either cut out caffeine completely, or limit your caffeine intake to one cup each morning. If you're craving an afternoon pick me up, try swapping out caffeine for a cacao latte with your milk of choice, packed with magnesium, potassium, flavonoids, antioxidants, and mood-boosting natural properties. The aim here is to make yourself tired; naturally tired. Limit alcohol, and increase your walking, making sure you're getting outside as much as possible. Swap car use for walking wherever you can. The more we are exposed to outside, the more our biological clock whirs into gear.
5. Wind down right.
Switch your phone’s Display & Brightness settings to night time mode from 6pm onwards. Limit phone and all screen use two hours before bed. Air your bedroom by opening windows, even when it’s cold. Be sure to turn off radiators in your bedroom, and to keep the door shut to not affect other areas of your home. Use freshly aired bedding, and declutter your bedroom. You can also take a warm shower or bath 45 minutes before you get into bed. And consider getting into bed even earlier than usual, enjoying a book with a non-caffeine herbal tea that promotes sleep.
For the best nights's sleep we always recommend natural bedding that works around your body temperature. Natural fibres such as cashmere guard hair and wool used in our Ava Innes duvets and Scottish wool pillows will keep an even temperature throughout the night, so you can sleep better.
From everyone at Ava Innes, we wish you a well rested, healthy, and happy start to spring. Enjoy every moment of it.
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