10% Off your First Order by Subscribing to our Newsletter here

Free Shipping On All Myza Sleepwear

14 Day Returns

EXCELLENT

4.9

250+ reviews on Klaviyo Reviews

Spring Forward Sleep Tips: How to Beat British Summer Time Fatigue

Written by: The Myza Editorial Team

Time to read 7 min

Table of contents

Why Do We Change the Clocks in the UK? The Hidden Cost of Losing One Hour of Sleep How Sleep Loss Impacts Productivity and Performance How to Adjust to British Summer Time Quickly 1. Treat It Like Jet Lag 2. Maximise Exposure to Natural Light 3. Embrace the Power Nap (Strategically) 4. Stick to a Consistent Sleep Routine 5. Reduce Blue Light Exposure Before Bed 6. Be Mindful of Caffeine and Alcohol 7. Keep Evenings Relaxed and Low-Stimulation How Long Does It Take to Adjust? The Upside: Longer Days and Better Mood Turning the Time Change into a Positive Reset Final Thoughts: Don’t Let One Hour Derail Your Routine Related Blog Posts

Every year, as winter loosens its grip and brighter mornings begin to emerge, the UK undergoes a familiar ritual: the clocks move forward by one hour. While this shift signals the arrival of longer days and the promise of summer, it also quietly robs us of something essential—sleep.

If you’ve felt unusually groggy, unfocused, or just slightly “off” since the clocks changed, you’re not alone. The transition to British Summer Time (often mistakenly referred to as British Standard Time) can disrupt our internal rhythms in ways that go far beyond a simple lost hour. In fact, for a nation already struggling with sleep deprivation, this seasonal shift can amplify fatigue, reduce productivity, and impact overall wellbeing.

In this comprehensive guide, we’ll explore why the “spring forward” time change affects us so deeply—and, more importantly, how you can overcome the sleep slump, restore your energy, and make the most of the brighter days ahead.

Why Do We Change the Clocks in the UK?

The tradition of changing clocks dates back to World War I, when governments sought ways to conserve fuel and maximise daylight hours. By shifting time forward in the spring, people could make better use of natural light in the evenings, reducing reliance on artificial lighting and saving energy.

Fast forward to today, and while the original wartime motivations are less relevant, the practice continues across much of Europe—including the UK. The idea is simple: longer evenings, more daylight, and a psychological boost as we head into summer.

But there’s a catch.

That single hour we “lose” doesn’t just disappear—it disrupts our internal body clock, also known as the circadian rhythm.

The Hidden Cost of Losing One Hour of Sleep

At first glance, one hour might not seem like a big deal. After all, many of us routinely sacrifice more than that scrolling through our phones or watching late-night TV. But the key difference here is that the time change is abrupt and universal—it shifts your entire schedule overnight.

The UK’s Existing Sleep Crisis

Before we even factor in the clock change, the UK is already facing a sleep deficit. Studies suggest that nearly half of the population regularly gets six hours of sleep or less per night—well below the recommended 7–9 hours for adults.

This means that when the clocks move forward, we’re not just losing an hour—we’re compounding an existing problem.

The “Social Jet Lag” Effect

The time shift mimics a mild form of jet lag, often referred to as social jet lag. Unlike travel-related jet lag, where you move across time zones, this version occurs when your schedule changes but your body clock hasn’t caught up.

Symptoms can include:

Difficulty waking up in the morning
Reduced concentration and focus
Increased irritability
Afternoon energy crashes
Poor sleep quality

In essence, your body is still operating on the old time, even though your alarm clock—and your responsibilities—have moved on.

Create the Perfect Sleep Environment for Better Rest

How Sleep Loss Impacts Productivity and Performance

Sleep deprivation doesn’t just make you feel tired—it directly affects how you function.

In fact, research has shown that being sleep-deprived can impair cognitive performance in a way that’s comparable to being slightly intoxicated. That means slower reaction times, reduced decision-making ability, and decreased attention span.

Workplace Consequences

For professionals, this can translate into:

Lower productivity
Increased errors
Poor communication
Reduced creativity
Lack of motivation

Feeling sleepy at work isn’t just uncomfortable—it can actively hinder your performance and professional image.

How to Adjust to British Summer Time Quickly

The good news? Your body is incredibly adaptable. With the right strategies, you can minimise the disruption and get back to feeling like yourself within a day or two.

1. Treat It Like Jet Lag

One of the most effective ways to cope with the time change is to approach it as you would a short-haul flight.

Start by gradually adjusting your sleep schedule:

Go to bed 30–60 minutes earlier the night before (or a few days leading up to the change)
Wake up at your new scheduled time, even if it feels early

This helps your body begin the transition before the clocks officially change.

2. Maximise Exposure to Natural Light

Light is the most powerful regulator of your circadian rhythm.

When your eyes detect sunlight—especially in the morning—it signals your brain to suppress melatonin (the sleep hormone) and increase alertness.

Practical tips:

Spend time outdoors in the morning
Open your curtains as soon as you wake up
Take a short walk before work if possible

Even 15–30 minutes of natural light exposure can make a noticeable difference in how quickly your body adjusts.

3. Embrace the Power Nap (Strategically)

If you’re struggling with daytime fatigue, a short nap can be incredibly effective.

The key is moderation:

Limit naps to 20 minutes or less
Aim to nap early in the afternoon (before 3pm)

A well-timed power nap can improve alertness, boost mood, and enhance cognitive performance—without interfering with your nighttime sleep.

4. Stick to a Consistent Sleep Routine

Consistency is crucial when it comes to sleep.

Your body thrives on routine, so maintaining regular sleep and wake times—even on weekends—helps reinforce your internal clock.

Build a calming pre-sleep ritual:

Dim the lights in the evening
Avoid stimulating activities before bed
Engage in relaxing habits like reading or stretching

The more predictable your routine, the easier it is for your body to adapt.

5. Reduce Blue Light Exposure Before Bed

In today’s digital world, one of the biggest barriers to good sleep is screen time.

Phones, tablets, and laptops emit blue light, which can delay melatonin production and make it harder to fall asleep.

To minimise disruption:

Avoid screens for at least 30–60 minutes before bed
Use night mode or blue light filters in the evening
Keep devices out of the bedroom if possible

Swapping screen time for a calming activity can significantly improve sleep quality.

6. Be Mindful of Caffeine and Alcohol

While it may be tempting to rely on coffee to get through a sluggish morning, too much caffeine—especially later in the day—can make it harder to fall asleep at night.

Similarly, alcohol may make you feel sleepy initially, but it disrupts sleep cycles and reduces overall sleep quality.

Guidelines:

Avoid caffeine after mid-afternoon
Limit alcohol intake in the evening
Stay hydrated throughout the day

7. Keep Evenings Relaxed and Low-Stimulation

Your evening environment plays a crucial role in how easily you fall asleep.

Try to create a calm, sleep-friendly atmosphere:

Lower the lighting
Keep noise levels down
Avoid intense work or emotionally stimulating content

Think of your evening as a gradual “wind-down” period rather than an abrupt stop.

How Long Does It Take to Adjust?

For most people, the body adapts to the time change within 24–72 hours. However, this can vary depending on:

Your existing sleep habits
Your sensitivity to routine changes
Your exposure to light and activity levels

If you already struggle with sleep, the adjustment period may take slightly longer—but the strategies above can significantly speed up the process.

The Upside: Longer Days and Better Mood

While the initial adjustment can be challenging, there’s a reason many people look forward to the clocks going forward.

Longer daylight hours are associated with:

Improved mood
Increased physical activity
Better mental wellbeing
More opportunities for social interaction

In other words, once your body catches up, the benefits of British Summer Time can outweigh the temporary disruption.

Turning the Time Change into a Positive Reset

Rather than viewing the clock change as an inconvenience, it can actually serve as a useful opportunity to reset your habits.

Think of it as a seasonal checkpoint:

Are you getting enough sleep?
Is your bedtime routine working for you?
Are you prioritising rest and recovery?

By making small adjustments now, you can build healthier sleep patterns that last well beyond the seasonal shift.

Final Thoughts: Don’t Let One Hour Derail Your Routine

Yes, losing an hour of sleep is frustrating. But in the grand scheme of things, it’s a temporary disruption—not a permanent setback.

With a bit of awareness and a few intentional changes, you can:

Overcome the initial fatigue
Restore your energy levels
Improve your sleep quality
Make the most of the brighter, longer days ahead

So as the UK springs forward, don’t let the sleep slump hold you back. Embrace the change, support your body through the transition, and step into the new season feeling refreshed, focused, and ready for what’s ahead.

SHOP HOMEWARES

Frequently Asked Questions

What is British Summer Time and how does it affect sleep?

British Summer Time (BST) is when clocks move forward by one hour in spring to maximise daylight. This change can disrupt your body clock, leading to temporary sleep issues, fatigue, and difficulty waking up.

Why do I feel tired after the clocks go forward?

You feel tired because losing an hour of sleep and shifting your schedule creates “social jet lag.” Your body is still aligned with the old time, causing grogginess, reduced focus, and low energy levels.

How can I adjust to British Summer Time more easily?

To adjust quickly to BST, go to bed earlier, get morning sunlight, avoid screens before bed, and maintain a consistent sleep routine. Short 20-minute naps can also help boost energy without affecting nighttime sleep.