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While an extra hour in bed is heaven-sent for most of us, it can be disruptive to others, especially children, and it can take up to a week or more for some of our bodies to adjust to this time change. Some of us may get cranky having to wait an extra hour till lunchtime or start losing concentration at work when it feels like it should have ended an hour ago. Here, we share simple tips on dealing with the sudden time change. Get as much natural light as you can To synchronise your internal body clock with the solar clock, you want to increase your exposure to natural sunlight during the day and decrease your exposure to artificial light after the sun sets. That means making the most of mornings and going out for a walk or run, and getting outside in the evenings before daylight dissipates. If you have young kids, try and entice them out with outdoor play equipment. That will also help to tire them out and make sure they go to bed when they're supposed to. Keep going to bed at your usual bedtime Being able to extend our day by going to bed later in the evening is generally easier than going to bed earlier when the clocks go forward, but that doesn't mean you should stay up any later. Try and stick to your usual routine and avoid any late-night TV binging. If rooms are still too bright for younger children, consider blockout curtains to create an environment that's more conducive to sleep. Practise good sleep hygiene Avoid screens (and yes, that includes phones) at least 30 minutes before bedtime and try and avoid using your bedroom for anything other than sleep. Ensure your bed is at the perfect temperature and consider extra blankets or a warmer quilt if it's getting cooler. Mattress starting to sag? Perhaps it's time to upgrade to a new mattress for the best possible sleep. Do something relaxing before bedtime Try and unwind as bedtime approaches whatever that might mean for you. Go for a walk, have a hot shower or bath, read a book, do some yoga or light a scented candle. Bring snacks to work Your body may need some adjustment to lunch being an hour later, so be prepared for tummy rumbles with handy snacks in your bag or car if you're on the run. Shop our food storage containers to get organised.
