Clocks change this weekend – how to manage losing an hour’s sleep

In the UK, we’ve been changing our clocks forward an hour in spring and back an hour in autumn since 1916 to make better use of daylight hours during the winter, helping to keep people safe as they travel to school and work. However, many people report that it upsets their natural sleep patterns.

So what can we do to help adjust to the change?

Josie Sensier is the Programme Lead for MSc Cognitive Behavioural Psychotherapy at the University of Salford and an accredited CBT Psychotherapist ‘British Association for Behavioural and Cognitive Psychotherapy’ psychotherapist who helps people improve their sleep routine as part of her practice.

She explains: “Although the change is only one hour, for some people it can have a significant impact. Often we might notice feeling anxious when losing an hour's sleep. ‘What if…’ thoughts come in about how we will manage our day and the extra stress this might cause us.

“Actually, scientists know very little about why we sleep and the need for sleep in the first place. Randy Gardner got the world record for longest time without sleep, after staying awake for 11 days and 25 minutes. This had no long-term impact on Randy’s health.

“This is important to keep in mind when we become sleep anxious – which is one of the driving forces behind insomnia. So try to stop focusing on hours! Good quality sleep is likely to happen when your body is feeling calm and relaxed.

“A simple technique is to consider how you might put a six-year-old child to bed. Would you expect them to simply switch off their tablet after running around all day, having just eaten a big meal, and go straight to sleep? Probably not. Create an evening routine that involves a muscle relaxation component, a warm bath or hot drink and begin to associate your bedtime with calm and relaxation.

“As well as thinking about bedtime, remember that the morning routine is just as important! The clocks changing signals the start of British Summer Time, and we all know that being outside in natural light is good for the body and mind and provides us with vitamin D.

“The best way to gain better use of those daylight hours is with a great morning routine. Often, due to sleep anxiety, we set our alarms as late as possible, leaving little space for relaxation in the morning. This can leave us feeling anxious and preoccupied in our day.

“My recommendation is to set your alarm 20-30 minutes earlier and do an activity you find enjoyable. Whether that’s reading a book with breakfast or taking an early morning stroll.

“My final tip is – get out of bed! Beds are for two things only, one is sleep and you can all guess the other. If you’re lying in bed and unable to sleep, give it a max of 20 minutes and then get out of bed! Go and do a boring and calm activity elsewhere until you feel sleepy. Bed needs to equal sleep in your mind.”