As the vibrant hues of spring unfold, we find ourselves on the brink of summer. Come March 29, the clocks will spring forward, ushering in British Summer Time. This annual shift heralds longer, lighter evenings but comes at the cost of losing an hour of precious sleep. While adapting to this change can be challenging, a few simple adjustments can ease the transition.

Dr. Tim Mercer, a GP partner and trainer with Opera Beds, offers valuable insights and tips to make this period more manageable. He sheds light on why Daylight Saving Time can be difficult to acclimate to, emphasizing the impact of light exposure on our bodies.

“Morning daylight plays a crucial role in suppressing melatonin production,” Dr. Mercer explains. “This suppression helps wake us up and keeps us alert throughout the day.”

He continues, “In contrast, as evening falls and darkness sets in, melatonin production ramps up, signaling your body that it’s time to wind down and sleep.”

However, with the clocks moving forward, darkness arrives later, potentially delaying melatonin production. This delay can make it harder to fall asleep at your usual bedtime, leading to temporary disturbances in sleep patterns as your body adjusts to the new routine.

“This shift can lead to temporary disruptions in sleep patterns as your body adjusts to the new schedule.”

He said: “As the clocks go forward and we move into British Summer Time, we lose an hour of sleep, which can upset our internal body clock.

“If you have a good sleep routine, you may consider moving it forward by 10-15 minutes in the days leading up to the change.”

It’s also a good idea to be aware of your eating habits and in order to get the best sleep we should be eating dinner, often the heaviest meal of the day, three hours before bedtime.

He explained: “On Sunday, March 29, eat dinner an hour earlier than usual. Where we’re losing an hour, eating too close to your bedtime can disturb your sleep and cause indigestion. You should aim to finish dinner a few hours before going to bed.”

Another way you can help your sleep is by staying active, Dr Mercer said: “Longer daylight hours provide more opportunities for outdoor activity, which can benefit your sleep.

“Engage in regular exercise, such as walks or outdoor sports, but avoid vigorous activity too close to bedtime, as this can be stimulating.”