how to spring forward smoothly – tips from our expert neuroscientist, Professor Gaby Badre

When our circadian rhythm is thrown off, our sleep-wake cycle is disrupted, which can lead to frequent waking, and a groggy feeling that is hard to shake come morning. This lack of sleep, however small it may be, can negatively impact mood, cognitive function, attention span, focus and decision-making. Interestingly, missed medical appointments have been shown to increase significantly the day after spring DST, proving that this little shift can have a huge effect on many people. Some people will find this change harder than others, with migraine sufferers, teenagers who tend to stay up later than most and 'night owls’ being amongst the worst affected. The good news? Parents of very small babies needn’t worry, as newborns have not yet developed a circadian rhythm.

To align with the new daylight hours, it can be helpful to move both your usual bedtime and wake-up time forward by 15-30 minutes two to three days before the clocks change. For some, it may help to start with 10 minutes and build this up to 30 minutes over the 3 days. Slow and steady wins the race here! If you have children, you may have seen this technique suggested to help them ease into the transition, but it works the same way for adults, too. Introducing an invigorating shower using morning expert shower gel or in the zone shower gel can also help wake up the body and mind come morning, setting the tone for a productive, motivated, and positive day.

Getting out in natural daylight and turning your face to the sun (whilst not looking directly at it) for 10-30 minutes (as close to waking up as you can manage) not only helps lift your mood, but it triggers the release of dopamine and raises cortisol levels first thing. While cortisol is widely associated with stress, it also signals to the body it's time to wake up, which helps increase focus, boosts the immune system, and sets us up for the day ahead.

A late afternoon walk when the sun is lower in the sky helps us fall asleep more easily. 10-30 minutes of low-level sunlight can counteract the effects of strong overhead lighting on our body clock. Exposing the eye’s receptor pigments to this lower angle of light helps anchor the body clock and trigger the release of melatonin which helps us fall asleep smoothly and minimise the impact of DST.

Switching off the ‘big lights’ in your home, lighting candles or turning on warm lamps will not only create a calming ambience for the nervous system, but it also helps to release melatonin, our natural ‘sleepy hormone’. Bright artificial lights should be totally avoided between 10 pm and 4 am, as these reduce sleepiness and can throw off the circadian clock. Instead, try lighting a candle like our deep sleep heavenly candle, which creates the perfect pre-sleep ambience with soft, flickering light, and the Deep Sleep aroma of Lavender, Camomile and Vetivert. Swap intense or overstimulating nighttime activity for self-care that promotes calm. Our whole sleep care collection is infused with our Deep Sleep Superblend, an fMRI-tested fragrance of Lavender, Camomile and Vetivert, to help calm the body, soothe the mind and improve sleep quality. Begin your evening wind down with a warm bath using deep sleep bath oil or deep sleep beauty soak, then nurture the skin on your face and body by slowing massaging deep sleep beauty oil or deep sleep body whip into skin, before spritzing bed linens with deep sleep pillow spray, clinically proven to improve sleep quality.

This clock change, stepping away from digital devices and making more time for calmness, conversation, human connection, stillness, intimacy and rest. Small, mindful changes can make a big difference here. Try adopting new helpful habits like spritzing our neuro-modulating fine fragrance, Own Time, onto skin when you walk through the door. This luxury scent was specifically created to engage the parasympathetic nervous system (the body’s natural ‘rest and digest’ mode) through a unique blend of behaviour-altering terpenes, allowing space for rest and better-quality sleep. Swapping sitting in front of the TV for conversation and replacing rushed meals with sit-down dinners across from loved ones can make all the difference to how you feel during this clock change.

mindful mealtimes

The extra hour of daylight can make people more likely to stay up later, which can mean dinnertime and snacking happens later into the evening, too. While it’s tempting to reach for the chocolate and crisps, our food choices can also have an effect on sleep, as it becomes harder to fall asleep when we are having digestive issues, and harder to wake up in the morning feeling alert. Even a small sleep deficit can increase Ghrelin (the hunger hormone) and suppress Leptin (the hormone that tells us when we are satisfied), which is why people may find themselves hungrier than normal and having more food cravings the week after DST. Also, don’t be surprised if the biscuit tin starts calling your name and your regular smoothie doesn’t hit the spot like it usually does. When functioning on less sleep, hunger tends to alter our food choices, and unhealthier options can be more appealing.

In the same way that shifting your sleep and wake times before the clock change can help, moving the usual time you would eat breakfast, lunch, and dinner forward can have the same effect. Leading up to the 29th, eating your three meals 15-30 minutes progressively earlier can help anchor the circadian rhythm and get the body used to its new routine. Avoiding large meals, spicy foods, or those that cause heartburn or irritate the digestive system can help you rest easier. Leaving a 4–5-hour gap between your last meal of the day and bedtime increases sleep duration and reduces frequent waking.

Most importantly, remember that the effects of this clock change are temporary. While it might take a few days to adjust, taking simple, mindful steps can ease the transition and help you to enjoy all the beautiful things that come with the shift into spring.