How to Cope When the Clocks Go Forward - 5 Expert Tips

The clocks may be ‘springing’ forward, the days might be getting longer, but that doesn’t mean it’s a happy time for everyone! 

For many of us, this shift can be a massive disruption to our sleep schedules. Losing a precious hour of rest can leave us groggy, out of sync with our body’s natural rhythms, and make it harder to fall asleep at night.

Here’s my practitioner-backed breakdown of the different ways you can prepare your body clock and cope with the time change when it’s happening.

1. Gradually Adjust Your Sleep Schedule

Rather than waiting until the night before the clocks go forward to make a change, start easing into the new time gradually.

Shift your bedtime by 15 minutes each night in the days leading up to the time change. This gradual adjustment helps your body adapt without the shock of an instant one-hour loss.

Expose yourself to natural light in the morning to signal to your body clock that it’s time to wake up. This helps regulate your circadian rhythm and make mornings feel less sluggish.

2. Spring Clean Your Sleep – Sleep Hygiene Tips

Your sleep environment and lifestyle habits play a crucial role in sleep quality, especially when the clocks change. Here are key sleep hygiene tips to help your body adjust:

Have a Caffeine Cut-off

Avoid caffeine at least 10 hours before bed to prevent it from interfering with your ability to fall asleep. If you need an evening drink, opt for herbal tea instead.

Skip Alcohol, Nicotine & Recreational Drugs

These substances fragment sleep cycles and prevent deep, restorative rest, which is especially important when your body is adjusting to a new time schedule.

Optimise Your Sleep Environment

• Keep your bedroom dark with blackout curtains or an eye mask.
• Reduce noise disturbances by using a white noise machine or soft earplugs.
• Control room temperature – a cool setting (16-18°C) is best for restful sleep.

Time Your Exercise Wisely

Regular physical activity improves sleep quality, but try to finish workouts at least 3 hours before bedtime to avoid overstimulation.

Try a Light Bedtime Snack

A handful of mixed nuts (almonds, cashews, and peanuts) can promote better sleep as they contain:

• Tryptophan – boosts melatonin and serotonin production.

• Magnesium – may improve sleep quality, especially for those prone to insomnia.

• Melatonin – regulates your internal clock and signals your body to prepare for sleep.

Create a “Buffer Zone” Before Bed

Wind down at least 30-60 minutes before bedtime with a relaxing activity like reading, stretching, or sipping herbal tea. Avoid screens, as blue light suppresses melatonin production.

3. Be Consistent With Your Wake-Up Time

Even though the idea of sleeping in sounds tempting after losing an hour, it’s best to wake up at your usual time.

Stick to a consistent wake-up time, even on weekends, to keep your circadian rhythm in check.

Get outside early in the morning – exposure to natural daylight helps reset your body clock and signals your brain that it’s time to be alert.

4. Herbs Are Your Friend

When it comes to adjusting your sleep schedule and improving sleep quality, herbs have been used for centuries to promote relaxation and deeper rest. Natural sleep-supporting herbs can help calm the nervous system, reduce stress, and prepare your body for restorative sleep—exactly what you need when the clocks change and your sleep cycle feels disrupted.

You can certainly enjoy these herbs as herbal teas, but let’s be honest—when you’re tired and trying to establish a bedtime routine, brewing tea every night might not always happen. This is where a high-quality supplement comes in handy. A simple capsule with a glass of water takes seconds, and if you keep it by your bedside, it serves as a gentle reminder to prioritise your sleep health.

Here are some powerful herbs that can support your body through the clocks changing (and beyond!):

Chamomile (Matricaria Chamomilla)

Anyone who enjoys herbal tea is familiar with chamomile’s calming and relaxing effects. But did you know its sedative properties come from a compound called apigenin? This antioxidant binds to receptors in the brain, helping to reduce anxiety and promote restful sleep.

Avena Sativa (Oat Straw)

Avena Sativa, or oat straw, is a wonderful herb for soothing the nervous system. It has a gentle relaxing effect that helps ease tension, restlessness, and an overactive mind, making it easier to drift off to sleep naturally.

Valerian Root (Valeriana Officinalis)

Valerian root is often referred to as nature’s sleep aid because of its ability to help with both falling asleep and staying asleep. It works by increasing levels of GABA, a neurotransmitter that calms brain activity, making it a fantastic herb for improving overall sleep quality.

If you want to make bedtime effortless, taking a capsule with these sleep-supporting herbs is a simple way to get all the benefits—without the effort of brewing tea every night. You’ll find these carefully selected ingredients in our sleep support supplement, designed to help you relax, unwind, and sleep soundly.

5. Use Relaxation Techniques to Unwind

A racing mind is one of the biggest obstacles to good sleep. If you find it hard to drift off after the clocks go forward, try:

• Sleep Podcasts – Listen to calming voices or sleep stories to lull you into rest.
• Guided Meditations & Breathing Exercises – Deep breathing or meditation apps like Calm or Headspace can help you relax.
• Progressive Muscle Relaxation (PMR) – Tense and release different muscle groups to ease tension and prepare for sleep.

Final Thoughts

The clocks going forward doesn’t have to mean sleep struggles. With a little preparation, you can adjust your body clock smoothly and wake up feeling refreshed.

Start implementing these strategies today, and you’ll find that the transition to longer, brighter days is much easier on your body. Happy sleeping!