'Fall Back' With the Clock Change

'Fall Back' With the Clock Change

It's that time of year again when everyone starts to feel a little confused about what time it is, have I overslept? Why have I woken up before my alarm? As the clocks fall back an hour on Sunday 29 October at 2am, we will be put on Greenwich Mean Time (GMT). Whilst we get to relish an extra hour in bed, this also means that the mornings will no longer be pitch black, bonus! So here are a few top tips of how to get yourself back into a good sleep routine and introduce a gradual adjustment technique...

Clock Check...

clock change

Remember, not all clocks will change automatically. To avoid being late for work and coming across any technical glitches, it is always a good idea to have a backup alarm set, because we all know how easy it is forgetting to change a clock the day before, despite our best efforts. To avoid confusion, be sure to physically change your clocks on all your non-digital time-telling devices such as these:

    • Watches
    • Microwaves
    • Ovens
    • Alarm clocks
    • Clocks in cars
    • Wrist watches

    Ease Yourself In...

    ease into sleep

    Start by easing your body into the transition for around four days on the week leading up to the clock change. You can do this by going to bed a little later each night (we recommend doing this in 15 minute increments for the little ones) in order to set the body clock an hour ahead of the usual and to avoid night wakes. This time can be particularly difficult for parents with very young children, therefore if you're struggling, we recommend you follow The Sleep Nanny's different methods until you find the one that suits you.

    Block Out the Light...


    Stop the morning light interrupting your mid-morning slumber and be sure to dress your bedroom windows with thermal blackout curtains to keep your room dark and keep those Autumnal breezes out. Our thermal blackout Luna curtains available in a range of colours in pencil pleat and eyelet headings are ideal for the upcoming Winter mornings and chillier evenings.



    If you find yourself struggling to stay awake later in the evenings, try and do some exercise in the afternoon or early evening, this way you will occupy yourself an extra hour to avoid going to bed too early. Research shows that people who exercise for as little as 20 minutes each day, sleep significantly better than those who don't, so why not try go for a brisk walk or jog.

    Get Some Fresh Air...


    Believe it or not, sunlight can help set your natural body clock, so be sure to get your daily dose of sunlight each day to help you sleep better at night. Going for a stroll on your lunch break at work can be enough to help your body sleep better in the evenings.

    Maintain a Good Routine...

    Once you're back into the swing of things, we recommend you following these tips to make sure you are maintaining a positive sleep pattern:

    • Allow at least a full hour to unwind before bed
    • unwind time
    • Ensure your evening meal is a balance of carbs, protein and healthy fats
    • balanced dinner
    • Limit intake of alcohol and caffeine
    • no alcohol or caffeine
    • Relax with a warm drink, quiet music or a bath
    • warm drink
    • Create a restful sleeping environment with a happy-medium temperate
    • restful environment

    So, make the most of your extra hour in bed this Autumn and squeeze in more of your favourite seasonal activities, before snuggling down with all our beautifully cosy winter-warmers.

    Autumn activities
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