Quick GuidesMar 23

How To Spring Forwards This Clock Change - Without Losing Any Sleep

Now that the sun is shining and the days are getting longer, you might be wondering when the clocks will ‘spring forward’ this year. Well, there’s not long to wait, as clocks will move ahead by one hour on Sunday 27th March.

Although we know the clock change comes each year, it can still throw our routine out of sync! While it’s tempting to compensate for the lost hour with an extra hour of snoozing on Sunday, it’s better for your body clock if you get up at your usual time.

“But how can I do that without losing any sleep?” we hear you ask. The trick is to advance your body clock back by an hour in the run-up to clock change, and we’re here to teach you how to do just that! Here’s our 3-step plan to help you prepare for the clock change.

When the clocks spring forward our body clock can struggle to adapt to the lost hour. Morning light acts to help our body clock to shift earlier in time, adapting to the change in time, and synchronise the clock to the new sleep/wake schedule. This crucial light signal can be provided both by a light box on awakening and a dawn simulator when light gradually increases during the last part of sleep.Dr Victoria Revell, Circadian Rhythm Expert, University of Surrey

This plan is based on a typical routine of bedtime at 11pm and wake-up at 7am – simply adjust to your own sleep pattern as necessary.

Step 1

Saturday am – get up about half an hour earlier than usual (6.30am). Yes, it’s the weekend but think how much more you’ll get done!

Step 2

Saturday pm – go to bed about 10.30 pm. The earlier than normal start should mean that you are extra tired and able to sleep earlier than usual. Remember to put your clock forward by an hour!

Step 3

Sunday am – wake up at 6am (BST 7am). To help further, ideally wake with your Lumie Bodyclock and then get some bright light first thing either by using a Lumie bright light over breakfast or by getting outside for some of that fresh spring air.

Bodyclock Shine 300 for better sleep and waking

By Sunday morning, you should be ready to wake up around 6am, but of course, if you’ve reset your clock to the new time, it will read 7am, putting you back to your usual wake-up time. You’ll have benefited from an extra day of adjustment to the new time. So, on Sunday, when everyone else is suffering from lack of sleep, you'll be energised and set up for a good night's sleep, ready for the week ahead.

If you're struggling with sleep and looking to spring clean your sleep hygiene, check out our 5 ways to create a restful sleep environment