AS the clocks turn back on Sunday many will welcome the extra hour in bed.
But for those who struggle with changes to their sleep, there are plenty of helpful measures to take.
From sticking to eight hours to avoiding caffeine, here are Nectar sleep expert Patrick Ross' top five tips for catching 40 winks next week.
Try not to lie-in
Speaking to Metro.co.uk, Patrick said sleeping late or choosing to power-nap could scupper your sleep pattern.
He said: "As tempting as it may be to take a long nap around midday, it will be harder for our body to adjust to the time change.
"Long daytime naps have a reputation of disrupting our sleep pattern; making it harder to fall asleep at night.
"Instead, people who experience sleep deprivation can take short naps during the day or go outside. Sunlight exposure can help suppress the production of melatonin, a sleep hormone, which gets released in the afternoon."
Stick to eight hours
Patrick said a consistent sleep of eight hours a night is best.
He explained: "Being consistent with your sleep routine is very important during the transition from British Summer Time, and you should still aim for up to eight hours of kip a night and a consistent bedtime.
"About a week before the clocks go back, start going to bed just 10-15 minutes before your bedtime, as this will help your body adjust once British Summer Time ends."
Keep your room dark
The sleep expert says the lighting you choose is also important.
"Our body has a 24-hour internal clock – controlled by our circadian rhythms – and is very much influenced by light exposure," he said.
"When you are exposed to light at night or even early morning, your body’s circadian rhythm is thrown off."
Patrick adds this can mess with your body’s internal clock and the essential sleep-promoting hormone melatonin.
"Blackout blinds help with unnecessary morning light by creating a dark environment," he explained.
"This is ideal for restful sleep as it helps promote, protect and customise your sleeping patterns to your individuals need."
Adapt your sleeping space
Though it might sound counter-intuitive, Patrick said its important to keep your room cool.
He advised: "I would avoid the temptation of sleeping with the heating on, as even slightly elevated room temperatures can cause significant fluctuations in your own body temperature.
"In turn this will disrupt your amount and quality of sleep.
"You can equally purchase a mattress with an adaptive cooling cover, this will help keep your temperature regulated throughout the night."
Limiting caffeine is also crucial for a good night's kip and drinks like coffee should be avoided in the afternoons and evenings.
"As much as we all love our coffee, it is best to steer clear after 2pm as it can impact our system for six-seven hours," Patrick said.
"It is best to avoid or cut down on caffeine if you want to establish a healthy sleep/wake routine before and after the time change."
Source: Read Full Article