When the clocks go back each October, many of us look forward to an extra hour in bed. In reality, that small change in time can have a surprisingly big impact on sleep and energy levels for both adults and children.
Even a one-hour difference can disrupt your body’s circadian rhythm, the internal clock that controls when you wake, eat, and rest. The result can be restlessness at night, early wake-ups, or that mid-afternoon slump that feels hard to shake off.
With a few simple adjustments, you can help your household settle back into a healthy routine and minimise the effects of the clock change.
1. Keep Evenings Calm and Consistent
The body thrives on routine. Try to keep bedtime and wake-up times as close as possible to what they were before the clocks changed.
For adults, that means avoiding late nights, heavy meals, or bright screens before bed. For children, stick to familiar bedtime rituals such as a warm bath, a short story, or calm music. These cues help the brain recognise when it is time to rest, regardless of what the clock says.
At Higgy’s, we believe that how you prepare for sleep is just as important as what you sleep on. A calm, consistent evening routine supports the body’s natural rhythm and makes it easier to adjust.
2. Get Morning Light Exposure
Light is the most powerful signal for your body clock. Exposure to natural daylight in the morning helps reset your rhythm and tells your body it is time to be awake.
Open the curtains as soon as you wake up, or step outside for a short walk after breakfast. For children, outdoor play early in the day can help regulate their sleep-wake cycle and reduce early morning wake-ups over the following days.
If darker mornings make this difficult, a light therapy lamp can help simulate natural daylight and boost alertness.
3. Adjust Bedtime Gradually
If the time change leaves you or your children struggling to fall asleep, try adjusting bedtime in small steps. Move it by 10 to 15 minutes each night until you are back on schedule. This gradual shift helps the body adapt naturally without creating resistance or frustration.
You can also make similar adjustments to mealtimes and evening activities to keep the body’s internal clock balanced across the whole day.
4. Focus on Sleep Environment and Temperature
A cool, quiet, and comfortable environment supports deeper rest. Most sleep experts recommend keeping bedrooms between 16°C and 18°C, as cooler air helps the body reach the temperature drop needed for restorative sleep.
Heavy bedding or synthetic materials can trap heat and cause discomfort through the night. Choosing breathable fabrics and supportive materials that promote airflow can prevent overheating and restlessness.
At Higgy’s, our mattresses are made using healthcare inspired materials that adapt to body temperature and encourage airflow. Subtle innovations such as graphite infused foams help disperse heat and keep sleepers comfortably cool through the night. These materials work with the body to support natural recovery, especially during seasonal transitions when temperature and routines shift.
5. Keep Sleep Healthy Beyond the Clock Change
It can take up to a week for most people to fully adjust after the clocks go back. During that time, focus on habits that promote good-quality rest:
- Limit caffeine after midday so it does not interfere with your body’s ability to wind down.
- Avoid screens in the hour before bed, as blue light delays the production of melatonin, the hormone that helps you sleep.
- Create a restful routine that signals when it is time to slow down.
- Stay active during the day to support healthy tiredness and reduce stress.
These simple changes will help adults and children adjust more smoothly and sleep better through the darker months ahead.
Why Small Changes Matter When It Comes To Sleep
Sleep is one of the most effective ways to support both mental and physical health. When your internal rhythm stays stable, everything else feels easier.
By keeping routines consistent, getting daylight in the morning, and maintaining a cool, comfortable sleep environment, you can help your body and your family adjust naturally when the clocks go back.
At Higgy’s, we focus on designing products that quietly support that process. Our materials complement the body’s natural systems, helping you drift into deeper, more restorative sleep night after night.
Because when sleep works properly, everything else does too.