How to minimise sleep disruption as the clocks go back – and into winter

Sign up to our free Living Well email for advice on living a happier, healthier and longer life Live your life healthier and happier with our free weekly Living Well newsletter Live your life healthier and happier with our free weekly Living Well newsletter SIGN UP I would like to be emailed about offers, events and updates from The Independent. He says that restoring permanent Standard Time “aligns closely with the natural light-dark cycles of the day and night” and emphasises that “natural daylight in the morning is crucial for maintaining an optimal alignment of our body clocks with day and night, which is essential for optimal sleep and overall health”. Many of us struggle to adapt to this seasonal shift, and experience sleep issues as we enter the winter period as a result, so here are some lifestyle tips that will help minimise the disruption… Start going to bed early “We should slightly adjust our daily routines so that so the body clock gets a chance to slowly adjust its timing,” advises Dr Kat Lederle, sleep and circadian rhythm specialist at The London General Practice. “After bathing in warm water, our body temperature starts to cool, and the subsequent drop in temperature signals that it’s time for sleep.” Keep electric devices out of the bedroom “Take all electric devices out of the bedroom, as even small amounts of light can affect our sensitive ‘circadian rhythms’ or natural body clocks,” explains Lisa Gunn, mental health prevention lead and senior clinician at Nuffield Health. Eat magnesium-rich foods “Magnesium is an essential mineral which is depleted in times of stress, can help support muscle relaxation, improves sleep and can support mood,” explains Maz Packham, nutritionist and consultant at W-Wellness.