{"id":15576,"date":"2023-03-24T10:10:11","date_gmt":"2023-03-24T09:10:11","guid":{"rendered":"https:\/\/wowbeauty.co\/?p=15576"},"modified":"2025-10-20T15:24:56","modified_gmt":"2025-10-20T14:24:56","slug":"sleep-experts-guide-to-adjusting-when-the-clocks-change","status":"publish","type":"post","link":"https:\/\/wowbeauty.co\/health-and-wellbeing\/mind\/sleep-experts-guide-to-adjusting-when-the-clocks-change\/","title":{"rendered":"Sleep expert\u2019s guide to adjusting when the clocks change"},"content":{"rendered":"

As we welcome Spring, the clocks will jump forward by one hour and the glorious extra hour of sunlight that the season brings. But this change can play havoc on our sleep cycle as we adapt to 60 minutes being taken from our overnight snooze.<\/p>\n

Dr Hana Patel, resident sleep expert at Time4Sleep<\/a>, discusses how the clocks springing forwards<\/a> affects our sleep: \u201cWhen the clocks change, our circadian rhythm – the internal body clock that helps regulate our hormones and temperature – has to re-calibrate, and it can take a few days for our body to adjust to our new sleep cycle.\u201d<\/p>\n

Stressed about your first Sunday sleep in spring? Fear not, Dr Patel explains exactly what happens to our bodies when the clocks change and shares four expert tips to help us get our sleep schedule back on track.<\/p>\n

<\/span>What happens to your body when the clocks go forward?<\/span><\/h1>\n

Like clockwork, every year we gain an extra hour\u2019s sunlight on the last Sunday in March, but the change still catches many out. Dr Patel explains what happens to our bodies when we lack sleep:<\/p>\n

\u201cOur bodies can get more stressed with less sleep, this in turn can increase hunger, make us more irritable and less able to concentrate. Evidence has even shown that when the clocks go forward, there\u2019s an increase in the number of heart attacks and strokes1.\u201d<\/p>\n

<\/span>(A little) preparation is key<\/span><\/h1>\n

Dr Patel reveals why preparing the day before the clocks change can ease the transition: \u201cIf you\u2019re worried about your Monday start, make the move early and change your clocks on Saturday morning instead of Sunday. This gives your sleep cycle the full weekend to adapt.\u201d<\/p>\n

<\/span>Keep waking times the same for children<\/span><\/h1>\n

While adults are more used to their sleep schedules changing, it can be a little harder on children, as Dr Patel explains: \u201cChildren thrive on routine and the clocks changing can interrupt their natural sleep schedule.<\/p>\n

\u201cI would recommend focusing on being consistent with waking times rather than when they go to bed, and unless they are already napping, try to avoid them during the day. Their natural sleep cycle should kick in again after a day or two.\u201d<\/p>\n

<\/span>Let the sunshine in<\/span><\/h1>\n

Is a little morning light the cure to our sleep cycle woes? Dr Patel says: \u201cSunlight is important when it comes to regulating our sleep cycle, as it helps to reset our circadian clock by telling your body to stop producing the sleep hormone melatonin.<\/p>\n

\u201cFor people who find it difficult to wake up in the mornings, allowing sunlight into your bedroom will help you wake naturally, making you feel more alert.\u201d<\/p>\n

<\/span>Slack off stimulation<\/span><\/h1>\n

It\u2019s becoming an age-old sleep question: To scroll or not scroll at bedtime? In order to get your sleep cycle back on track, Dr Patel suggests a digital detox: \u201cI\u2019d recommend limiting television, tablets and phones for at least a few hours before bedtime, as the blue light<\/a> can stimulate you and make it harder to fall asleep.<\/p>\n

\u201cCutting out stimulants helps improve sleep around the clocks changing, and aids in the resetting process, allowing us to adapt to this change with ease.\u201d<\/p>\n

Looking for more information on your sleep cycle? Visit Time4Sleep<\/a> for more sleep tips from Dr Patel.<\/p>\n

For more seasonal wellbeing advice, take a look at our post on Adjusting to the Clocks Going Back.<\/a> It\u2019s full of tips to help you rebalance your energy and sleep routine<\/p>\n

Updated 20th October 2025<\/strong><\/p>\n<\/div><\/div><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":5,"featured_media":15664,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[24,10419,10238,25],"tags":[],"class_list":["post-15576","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mind","category-guest-edit","category-sleep","category-health-and-wellbeing"],"yoast_head":"\nSleep expert\u2019s guide to adjusting when the clocks change -<\/title>\n<meta name=\"description\" content=\"Discover the effects of the clocks change on your sleep and learn tips to adjust your routine after spring forward.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/wowbeauty.co\/health-and-wellbeing\/mind\/sleep-experts-guide-to-adjusting-when-the-clocks-change\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sleep expert\u2019s guide to adjusting when the clocks change\" \/>\n<meta property=\"og:description\" content=\"Discover the effects of the clocks change on your sleep and learn tips to adjust your routine after spring forward.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/wowbeauty.co\/health-and-wellbeing\/mind\/sleep-experts-guide-to-adjusting-when-the-clocks-change\/\" \/>\n<meta property=\"og:site_name\" content=\"WOW Beauty - 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