Summer is just a few months away and with it we will be enjoying longer and warmer days.
Although the change over happens twice a year - once in the spring and the second in the autumn - it can be easy to forget the date.
The country will switch from Greenwich Mean Time (GMT) back to British Summer Time (BST) tomorrow, Sunday, March 25 at 1am.
Mobiles and tablet devices connected to the internet will change automatically so there's no need to reset them.
However, if you use an alarm clock, set it forward by an hour before you go to bed to avoid waking up late the following morning.
Will I gain or lose an hour's sleep?
When the clocks go forward you will lose an hour. This is because the days will be longer and the nights shorter.
The clocks will switch back to GMT on Sunday, October 28 at 2am. The change means you will regain an extra hour in bed in the mornings.
How can I make sure my sleeping routine is not affected?
Here are some ways you can cope with the clocks going forward from The Sleep Council :
- Move bedtime a little earlier, just by 10 minutes or so, in the days approaching the clocks going forward. It won’t seem too bad come the day when you lose those precious 60 minutes. This is particularly helpful for those with young children.
- You’ll have already started to notice the lighter evenings and mornings so make sure you keep your bedroom as dark as possible. Light suppresses the secretion of the sleep-inducing substance melatonin. It is important to expose yourself to the light during the waking hours as much as possible, and conversely, do not expose yourself to bright light when it is dark outside.
- While we encourage people to keep regular bedtime and waking hours, it’s okay to spend a little longer in bed on the Sunday. Be careful not to sleep in too long though as this could impact on your body clock the following day. You could always try going to bed a little earlier on Sunday night too.
- Practise good sleep hygiene. Create a sleep-friendly environment that enhances your chances of falling asleep, staying asleep and sleeping well. This includes a cool temperature (around 16-18 degrees) and eliminating distractions (i.e banning mobiles, tablets etc in the hour before bed).
- It may sound obvious, but is your bed as comfortable as it could be? It’s difficult to get deep, restful sleep on one that’s too soft, too hard, too small or too old. If it’s older than seven years, maybe use the weekend to look at a replacement.
- Try not to overindulge in chocolate, food or alcohol over the clock change weekend, as these all have a negative impact on sleep. Our recent survey found one in four of us use alcohol as a sleeping aid – don’t! While you may feel it relaxes you, it hinders sleep quality and you wake more because you’re dehydrated and often need the loo more! Switch to something more calming like chamomile tea.
- If you can’t sleep, don’t lie there worrying about it. Get up and do something you find relaxing until you feel sleepy again – then go back to bed.
- Remember to change ALL your clocks before you go to bed! There’s nothing worse than waking up thinking it's 9am when it’s really 10am.