As clocks prepare to move forward for British Summer Time on 29th March 2026, many people across the UK may experience disruptions to their sleep patterns.
The seasonal time change advances clocks by one hour at 1am, reducing available sleep and shifting daylight patterns. Earlier sunrises and longer evenings can disrupt the body’s circadian rhythm, making it harder to fall asleep and stay asleep in the days following the change.
Mattress retailer Comfybedss has partnered with sleep expert Dr Deborah Lee from Doctor Fox to highlight the benefits of a seasonal spring sleep reset.
Research suggests the spring clock change can lead to short-term sleep deprivation. Studies have found that people often sleep less in the days after the shift and may experience increased fatigue, reduced alertness, and small rises in certain health risks.
Dr Lee said simple adjustments to lighting, bedroom conditions, and evening habits can help people adapt more smoothly.
Practical steps for a spring sleep reset
Manage morning light exposure
Dr Lee said earlier daylight can disrupt sleep even when people do not fully wake. “Spring’s biggest disruption isn’t temperature, it’s light. Earlier sunrises can trigger cortisol production sooner, fragmenting your sleep even if you don’t fully wake up. Consider adding blackout linings to curtains, wearing an eye mask or using smart lighting timers that gradually dim in the evening.”
Switch to lighter bedding
“As temperatures begin to increase, heavy bedding used in the winter months can cause overheating during the night. Swapping to a lighter tog duvet or more breathable fabrics will help regulate body temperature and improve comfort which help you to stay asleep for longer.”
Adjust heating schedules
“Now is the time to move away from your winter heating schedule. Radiators turning on in the early morning can increase room temperature just as daylight begins to rise, potentially disturbing your sleep. Adjust your timers and improve airflow to maintain a cooler, more consistent bedroom environment.”
Improve bedroom air quality
“A build-up of winter dust combined with rising spring pollen levels can irritate your airways and disrupt sleep quality. Vacuuming your mattress, washing winter duvets before storing them, and improving bedroom ventilation can all help create a cleaner, fresher environment that supports better rest.”
Declutter your sleeping space
“A cluttered bedroom can subtly impact the quality of your sleep. Tidying bedside surfaces, removing bulky cushions, and storing away heavy winter blankets can help create a lighter, more calming space that feels fresh and restful for spring.”
Adjust evening lighting
“As daylight stretches further into the evening, the shift from light to dark can feel less distinct, making it harder for your body to recognise when it’s time to sleep. Harsh overhead lighting may suppress melatonin production, so switching to softer bedside lamps or installing dimmers can help create a gentler transition into night-time. Seasonal Affective Disorder (SAD) lamps can also be a useful tool, particularly in the mornings, to help regulate your body clock and maintain a healthy sleep-wake cycle.”
Create a wind-down routine for lighter evenings
“With longer evenings, it’s natural for your brain to feel more alert and tempted to stay stimulated later into the night. To counter this, move phone chargers away from your bedside so you’re less tempted to scroll, and create a dedicated wind-down space with a reading chair or soft lamp lighting. Establishing a calm, screen-free zone can help signal to your body that it’s time to relax and prepare for sleep.”
Dr Lee concluded: “In conclusion, sleep plays a crucial role in our overall health and has a major impact on how we feel and function each day. Poor sleep disrupts hormones, weakens immune function, and affects memory and emotional regulation. Protecting your sleep is one of the most important things you can do for your well-being.”
“While the eight-hour rule isn’t one-size-fits-all, most adults perform best on 7–8 hours of sleep per night, with fewer than six hours proving insufficient for the majority. Sleep is when the body carries out essential maintenance and repair. Regularly cutting it short or staying up too late can have a noticeable impact on both physical and mental health.”
Experts say making these changes ahead of the seasonal clock shift can help people adapt more easily and maintain healthy sleep as longer evenings arrive.