Ah, British Summer Time (BST) — that twice-yearly ritual where we gain (or lose) an hour and our body clocks get thrown into chaos. While the extra evening daylight is a treat, adjusting to the clock change isn’t always easy. If you find yourself struggling to reset your internal clock, don’t worry! Here’s how to ease into the transition and help your body adapt smoothly.
1. gradually adjust your sleep schedule
Don’t wait until the night before BST kicks in to think about the time change. Instead, start shifting your bedtime by 15-minute increments a few days in advance. Set your alarm and go to bed 15 minutes earlier ahead of time. This gives your body a chance to adjust gradually rather than dealing with an abrupt shock to the system.
2. soak up the daylight
Natural light is pretty much your best friend when it comes to regulating your body clock. Try to spend a little time outdoors in the morning as it can help your brain to recognise that it’s time to be awake. Getting exposure to natural light helps to suppress melatonin production (the hormone that makes you sleepy) and keeps your sleep-wake cycle in check.
3. keep a consistent sleep routine
Try to stick to your usual bedtime and wake-up time, even during the weekend. Your body loves routine, and keeping things consistent makes the adjustment to BST much easier to manage. Plus, a steady sleep schedule means you’ll feel more rested overall too.
4. limit caffeine and screens before bed
We know, we know — a late-night scroll on your phone is tempting. But blue light from screens can mess with your melatonin levels and make it harder to fall asleep. The same applies to caffeine — avoid that afternoon latte if you want to be able to drift off easily at night.
5. upgrade your mattress for better sleep
If you’re already struggling with sleep, a poor-quality mattress won’t help. A good memory foam mattress adapts to your body, relieving pressure points and keeping you comfy during the night. If the clock change has made you realise your mattress isn’t cutting it, now might just be the perfect time to upgrade.
6. wind down properly
A relaxing bedtime routine helps signal to your body that it’s time for sleep. Try a warm bath, light stretching, or reading a book to help you switch off. Avoid bright lights and loud noises that could disrupt your wind-down process.
7. be patient with yourself
Your body might take a few days to fully adjust to BST, so don’t stress if you feel a little groggy at first. Listen to your body, get plenty of rest, and remember—you’ll be reaping the benefits of those longer evenings in no time.
adjusting to the clock change: the bottom line
BST might throw you off at first, but with a couple of quick and easy changes, you can get back into a healthy sleep rhythm in no time. And if you’re still struggling, it might be time to invest in a mattress that truly supports your sleep. Check out our range of memory foam and hybrid foam mattresses to make every night (and every time change) a dream! Until next time, eve sleep.
