Seasonal changes, including the twice-a-year clocks changing for daylight saving time (DST), can significantly impact sleep patterns and overall health. Key dates to remember: the clocks go forward at 1am on Sunday 30th March 2025 and the clocks turn back one hour at 2am on Sunday 26th October 2025. These transitions disrupt circadian rhythms—the body's internal clock that regulates sleep-wake cycles—leading to sleep disturbances, increased fatigue, and heightened risks of heart attacks and strokes. AASM
Research indicates that the abrupt shift in time during DST misaligns our natural circadian rhythms with the external environment, causing sleep problems and cognitive impairments. Sleep Foundation
Additionally, studies have shown that the transition from DST to standard time, when one hour is gained overnight, is associated with a brief increase in sleep disorders such as difficulty falling asleep or staying asleep. Science Daily
To mitigate these effects, experts recommend maintaining consistent sleep schedules, limiting evening light exposure, and ensuring adequate morning light exposure to help realign circadian rhythms. Vox
- Gradually Adjust Your
Schedule In the days leading up to the clock change, try shifting your bedtime and wake time by 15 minutes each day. This can ease the transition for your body and help reduce the sudden shock of the time shift.
- Create a Sleep-Friendly
Environment Keep your bedroom cool, quiet, and dark to promote better sleep. Blackout curtains or a sleep mask can help block out early morning light or nighttime street lights that might disrupt sleep after the time change.
- Make Sure You’re Comfortable
Make sure your sleep environment is comfortable with premium bedding, supportive pillows and the correct tog warmth duvet for you. Your comfort directly impacts your ability to fall and stay asleep, especially during seasonal transitions. For example, there is a strong link between temperature and the ability to fall asleep/stay asleep. Dr. Greg Potter (PhD, MSc, BSc), found that in many cases of insomnia, the temperature of the core of the body (and therefore the brain) does not drop as much during sleep as it does in healthy sleepers.
- Limit Caffeine and Alcohol
These substances can interfere with sleep quality, particularly during seasonal changes when your body may already be struggling to adjust. Try to avoid caffeine in the afternoon and limit alcohol consumption close to bedtime.
- Create a Relaxing Bedtime Routine
Engage in calming activities before bed, such as reading, meditating, or taking a warm bath. This helps signal to your body that it’s time to wind down and prepare for sleep, especially during periods of transition.
- Manage Evening Light Exposure
Limit exposure to bright screens (phones, tablets, computers) in the hour before bed. Blue light from these devices can disrupt your sleep by tricking your brain into thinking it’s still daytime.
- Keep a Consistent Sleep Schedule
Try to go to bed and wake up at the same time every day, even on weekends. Consistency reinforces your body's sleep-wake cycle, making it easier to adjust when seasonal changes occur.
