Every spring, the clocks go forward an hour for British Summer Time. Hello, long sunny evenings! But there's a catch: you lose an hour of precious sleep, and that can leave you feeling groggy for days. The good news? You don't have to just push through it. We requested Sleep Coach Nicky Blakeman to share her go-to tips for adjusting the clock change plus a gentle, non-melatonin way to help you fall asleep easier so you don't feel too tired next week.gives her top tips for adjusting to the clock change so you don’t feel too tired next week.
1. Skip the Sunday Lie-In (Trust Us!)
It's actually harder to adjust when the clocks go forward than when they go back. Why? When the clocks go back, you can ease into it by staying up later. But when they go forward, there's no easy shortcut. You just have to get up earlier, ready or not. So resist the temptation to sleep in this Sunday. It'll only make Monday harder. Instead, try getting up an hour earlier than usual. Make it painless by setting your alarm 15 minutes earlier each day in the run-up to the change. By the time it hits, your body will barely notice.
2. Let there be light
When you wake up on Monday morning, try to get some light exposure as soon as you can. Sunlight signals to your brain that it’s time to wake up and sets your body clock for the day which helps to prevent some of that morning grogginess. Light suppresses melatonin secretion, which wakes the body up and helps your brain adjust to the earlier start time. Try to avoid lying in bed and drifting in and out of sleep after you wake up. This can be particularly tempting if you’re working from home, but snoozing in the dark will only make you feel more tired. Instead, encourage yourself to get straight up and open the curtains as soon as your alarm goes off!
3. Soak Up Natural Light the Moment You Wake
Light is your body's wake-up call. As soon as your alarm goes off, throw open the curtains and get some daylight. It suppresses melatonin and tells your brain it's time to be alert, cutting through that groggy fog fast. Try not to drift in and out of sleep after your alarm goes off (we see you, work-from-homers). Snoozing in the dark just delays the inevitable and makes you feel more tired, not less. Get up, open the curtains, and let the light do its job.
If your brain just won't power down after the clocks change, you're not alone, and melatonin isn't your only option. Our Bedtime 5HTP Sleep Gummies are made for adults who want to fall asleep naturally, without the groggy 'melatonin hangover' some people get. Instead of dosing you with sleep hormone directly, 5-HTP works with your body, helping boost serotonin production so you unwind easier and wake up genuinely refreshed, not foggy.
Want to go deeper on building better sleep habits? Check out Nicky's How to Sleep podcast too.
FAQS
1. Do sleeping gummies actually work for adults?
Yes! When they're formulated right, ingredients like 5-HTP support your body's own sleep hormone production, helping you fall asleep more easily without that knocked-out, groggy feeling the next day.
2. What's the difference between melatonin gummies and 5-HTP gummies?
Melatonin gummies give you a direct dose of the sleep hormone. 5-HTP gummies work a step earlier, helping your body produce its own serotonin and melatonin which is why a lot of people find them gentler.
3. How do I increase deep sleep naturally?
Stick to a consistent bedtime, soak up morning sunlight, cut screens before bed, and consider a natural aid like 5-HTP to support your body's own sleep cycle.
4. How long does it take to adjust after the clocks change?
Most people bounce back within a few days to a week, even faster if you start nudging your wake time earlier a few days beforehand.
