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By: John Adams, author of and dad of two young daughters
Posted on: Mar 30, 2020

Daylight Saving Time: How to Deal With an Hour Less in Bed

TCH's guest blogger, John Adams (aka Dadbloguk), shares his top tips for making the most out of an hour less in bed.

It's the end of March which can only mean one thing: the clocks have gone forward! On the one hand this means longer, brighter evenings as the summer months draw ever closer. On the other hand, it signifies an hour less in bed in the mornings. So how should you deal with this small but impactful change? Here are some of my top tips for making the most of an extra 60 minutes in your day.

Keep to your schedule

Sticking to your regular daily schedule will help your body adjust to the change in time. If you typically get up at 7am every day, do so after the hour change (even if it feels like it’s an hour early!)

Consistency with mealtimes is another important factor, as it’s a key way for your body clock to figure out what time it is.

Exposing your body to sunlight, especially in the mornings, is also thought to help you get used to the earlier starts.

Keep hydrated and eat 'superfoods'

If you don’t drink enough, you can begin to feel sluggish as you become dehydrated. Steadily sip water throughout the day to avoid this.

You should consider eating spinach as it contains iron and can help you avoid feeling exhausted. Wholegrains will help stabilise your blood sugar levels and almonds are a good snack as they are full of nutrients and healthier than high sugar snacks.

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Avoid caffeine

It's common knowledge that caffeine can have an impact on your sleep. Experts suggest avoiding the widely consumed stimulant first thing in the morning and having your last cup of tea or coffee at least six hours before going to bed.

Have a good bedtime routine

This isn’t just about getting up an hour earlier than normal; your bedtime routine will change as well. Having a healthy routine will help you adjust.

For instance, go to bed at your usual time and try not to drink anything in the hour before you settle down.

Avoid screens

Avoid using screens before trying to sleep. Don’t use a computer and don’t go scrolling through endless Instagram pictures or TikTok videos anywhere near bedtime.

Wireless devices and computers emit white light which can confuse your body into thinking it’s earlier than it is.


Going out for a run, cycling or however you keep in shape may not seem like the obvious thing to do when you have just woken up. However, I find that exercise is a great way to set myself up for the day and it makes you feel good for hours.

Don’t leap straight out of bed and run a Marathon, make sure you warm up and stretch properly.

Spend quality time with the kids

I’ll finish with a fun suggestion. If you have young children, they probably get up and out of bed an hour before you anyway! With the hour change, your body clocks will be in alignment for once so why not get up with them and spend some quality time together before you have to throw yourself into a hectic day?

My eldest daughter often asks me to read to her in the mornings. It’s a great time to do it as your head isn’t yet full of all the tasks and jobs you have to complete during the day ahead.

Whilst you may feel sleep deprived for the first few weeks, try and embrace the longer days and brighter evenings as we count down the days until summer. After all, it will be Christmas before we know it. Enjoy!