When the clocks go back, you may technically get an extra hour of sleep, but it’s equally likely to disrupt your sleep routine, leading to earlier wake-ups or difficulty falling asleep. This year, the clocks will go back in just a couple of weeks on October 25.

Speaking on behalf of Emma Sleep, Dr Allie Hare, sleep consultant and Tatler Top Doctor for Sleep, has shared how you can avoid any problems when the clocks change. She says: “When the clocks go back on October 25, even though it’s only one hour, it can still significantly disrupt your sleep quality as it can throw off your body’s natural rhythm. However, taking some simple steps ahead of the change can help you adjust more easily and maintain good rest.”

Complete your nighttime routine later on the run-up to October 25

Start preparing for the clocks going back by completing your nighttime routine around 15 minutes later each night in the weeks before. This will help your body and mind prepare for the change.

Dr Allie says: “Making this gradual adjustment will help align your circadian rhythm, an important factor in getting restorative sleep.”

Eat your evening meal later

“You should also try to eat your evening meals slightly later,” the expert says. “Your gut clock also plays an important role in regulating your sleep, just like your brain clock does.”

Declutter your sleep space

These weeks before the clocks change are the perfect time for decluttering your bedroom. Ensuring you have a relaxing space is pivotal for getting a good night’s rest.

Dr Allie adds: “Try decluttering your space to avoid feeling claustrophobic and use soft, calming lighting. Prioritise your bed for purely sleeping at night and avoid using it during the day. Doing this will help separate sleep and being awake.”

Maintain good sleep hygiene

It’s important to maintain good sleep hygiene all year round, and this applies to when the clocks change too. This is the practice of introducing regular habits before you go to sleep,