August M
As clocks prepare to move forward, many people are bracing for disrupted sleep and darker mornings.
Health experts say small adjustments to daily habits could make the transition far easier.
According to the Daily Express, GP Dr Tim Mercer has shared advice on how to minimise the impact of Daylight Saving Time, including when to eat your evening meal.
He explained that the shift in daylight can interfere with the body’s internal clock, particularly the release of melatonin, the hormone that controls sleep.
Light and sleep
Dr Mercer said: “Exposure to morning daylight suppresses melatonin production, waking us up and keeping us alert during the day.
“During the evening and in darkness, melatonin production increases, signalling to your body that it’s time to sleep.
“With the later onset of darkness after the clocks go forward, your body may delay melatonin production, potentially making it harder to fall asleep at your usual time.
“This shift can lead to temporary disruptions in sleep patterns as your body adjusts to the new schedule.”
He added: “As the clocks go forward and we move into British Summer Time, we lose an hour of sleep, which can upset our internal body clock.”
Dinner timing matters
To help the body adjust, Dr Mercer advised gradually shifting routines in the days leading up to the change.
He said: “If you have a good sleep routine, you may consider moving it forward by 10-15 minutes in the days leading up to the change.”
Crucially, he stressed that dinner timing plays a role in sleep quality. Eating too late can interfere with rest and digestion.
He said: “On Sunday, March 29, eat dinner an hour earlier than usual. Where we’re losing an hour, eating too close to your bedtime can disturb your sleep and cause indigestion. You should aim to finish dinner a few hours before going to bed.”
Simple adjustments
The guidance suggests finishing your evening meal around three hours before bedtime to support better sleep.
Dr Mercer also highlighted the benefits of staying active during longer daylight hours, which can help regulate sleep patterns.
He said: “Longer daylight hours provide more opportunities for outdoor activity, which can benefit your sleep.
“Engage in regular exercise, such as walks or outdoor sports, but avoid vigorous activity too close to bedtime, as this can be stimulating.”
Sources: Daily Express, NHS guidance
