If you’ve found yourself hitting snooze more than usual or feeling strangely out of sync this week, you’re not imagining it. The shift to daylight saving time may only steal an hour on paper, but for the body, it can feel far more disruptive.
Our internal body clock, or circadian rhythm, relies on consistent daily cues, light, movement, meals and routine, to keep everything running smoothly. When the clocks change, those cues suddenly fall out of alignment, leaving many of us feeling foggy, restless and wide awake at the wrong times.
"Even a one-hour change can disrupt your internal rhythm," sleep clinician Natalie Pennicotte-Collier tells Best Quality Designer Handbag "Your body is still operating on the old schedule, which can make it harder to fall asleep at night and wake up feeling refreshed."
The good news? With the Easter long weekend offering a rare pause in routine, it’s the perfect opportunity to gently reset your sleep pattern, without extreme measures. Here’s how to do it.
© Getty ImagesSaturday: Start with your mornings
The key to better sleep begins far earlier than bedtime. According to Natalie, what you do in the first hour of your day has a powerful impact on how well you sleep that night. "A good night’s sleep actually begins in the morning," she explains. "Regulating your wake-up time gives your brain a clear signal that the day has started."
Rather than reaching straight for your phone, take a few quiet moments to wake slowly. This helps your brain transition naturally, instead of jolting it into alertness. "It can be helpful to spend a little time waking slowly without picking up your phone. Even quiet rest helps your brain associate the bedroom with relaxation rather than stimulation."
One of the most important steps is exposing your eyes to natural daylight as soon as possible, ideally within five minutes of waking. "Viewing natural daylight early in the morning helps your body clock recognise that the day has begun. This supports alertness during the day and deeper sleep later at night."
Simply opening the curtains, sitting by a window or stepping outside can be enough to kickstart the process. Adding gentle movement, a walk, stretching or yoga, for 20 to 30 minutes can further reinforce your body’s rhythm. "Daily movement is one of the most effective habits for supporting sleep health," Natalie says. "Even light activity can improve sleep quality."
And before you reach for your morning coffee, make sure you hydrate. Around 500ml of water can help reduce fatigue and support steady energy levels throughout the day.
© Getty ImagesSunday: Focus on winding down
Once your mornings are back on track, the next step is creating a calm and consistent evening routine. If you’re still feeling tired, a short nap is fine, but keep it brief and well-timed. "A short nap can refresh the brain without confusing your body clock," Natalie advises, recommending 10 to 20 minutes, and always at least six hours before bedtime.
It’s also worth being mindful of alcohol, which can feel relaxing in the moment but often disrupts sleep later on. "Alcohol changes how the brain moves through sleep stages and can lead to more fragmented sleep."
Instead, begin introducing a simple wind-down ritual. Lower the lights, step away from stimulating screens and allow time for calming activities such as reading, stretching or journaling. "When your brain recognises a consistent wind-down routine, it begins preparing for sleep naturally."
For those who struggle with racing thoughts at night, Natalie suggests a technique known as the Cognitive Shuffle — gently picturing a sequence of random, unrelated objects. "The Cognitive Shuffle works by giving your brain something simple to focus on. Random images interrupt racing thoughts and help the mind relax into sleep."
© Getty ImagesMonday: Lock in the rhythm
By day three, your body will already be responding to these subtle shifts. Now it’s about consistency. Eating breakfast within an hour of waking helps reinforce your internal clock. "When you eat at consistent times, your body begins to anticipate those routines in the same way it anticipates sleep."
You may also want to rethink your coffee timing. Rather than drinking it immediately, Natalie suggests waiting 60 to 90 minutes. "Your body naturally releases cortisol in the morning to help you wake up. Waiting before caffeine allows this process to work effectively."
In the evening, try writing down a simple to-do list for the next day. It’s a small habit that can make a big difference. "When your brain is holding onto unfinished tasks, it can stay in problem-solving mode. Writing them down helps signal that the day is complete."
Finally, dim the lights as the evening progresses. Softer lighting helps trigger melatonin production, signalling to your body that it’s time to sleep. "When lighting becomes softer in the evening, your brain receives a clear signal that nighttime is approaching."
How to get started
Resetting your sleep after the clocks change doesn’t require drastic action. In fact, the most effective approach is often the simplest, consistent mornings, calming evenings and small, intentional habits repeated over a few days. And with a long weekend ahead, there’s no better time to start.
