6 top tips for a good night’s sleep this winter before the time change, including why an egg is best for breakfast

IF your sleep is affected this time of year, you are not alone.

As the clocks go back on Sunday, many of us are finding that changing our routines to shorter days and darker evenings is affecting the quality of our shut-eye.

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Here, sleep psychotherapist Heather Darwall-Smith explains why the change is altering our sleep and how we can adapt to ensure a good night’s sleep all winter long.

Reset your climb

SMALL adjustments to the amount of time you hit the sheets can be helpful in coping.

Heather says: “Consider delaying your bedtime and wake-up call by 15 minutes in the three days before the time change.

“Waking up at a consistent time keeps us optimal both hormonally and biologically, providing optimal digestion, energy, alertness and more.

“But don’t let that stop you from having earlier nights if you’re not tired.
“An overly rigid sleep-wake schedule can increase sleep problems, so just go to bed earlier if you feel sleepy.”

TOLERATE YOUR TEENAGERS

HEATHER says: “The time change can be more difficult for teenagers. Many already have a delayed internal clock due to hormonal changes in adolescence.

“Thanks to a biologically late cycle, they’re naturally sleep-deprived, meaning they’re not tired before bed – but that’s not entirely their fault!”

“It’s important to recognize this, but gently encouraging teens to limit screen use at night will help them fall asleep and sleep better.”

Take vitamin D

The NHS recommends taking a vitamin D supplement between September and April.

This is when our body struggles to produce enough of it on its own due to reduced exposure to sunlight.

A good nutritional supplement can help you earn a decent income even in winter.

Get into the habit of taking vitamin D daily during the darker months.

Red meat and egg yolks are also good sources.

GO OUTSIDE

HEATHER says: “Getting as much natural light as possible during the day and reducing it at night is the key to good sleep.

“It is the main external reset button for setting off and waking up. So get up and get out into the natural light, especially in the morning if you can.

“When it’s cloudy you have to stay outside longer, but even on gray days the sun’s rays tell the brain how to react before going to sleep. Morning exercise also helps him realize it’s time to be awake.

“If you find it difficult not to hit snooze this time of year, an alarm clock with a light function can help. It’s also a gentler way to wake up.”

EAT PROTEIN

Incorporate more protein into your diet to help you sleep better in winter.

Heather says: “Poor sleep is often blamed for dips in daytime energy, when in fact the problem could be blood sugar levels.

“Regular meal times are important. So don’t eat too early or too late in the evening.

“A protein-based brekkie is ideal for all ages.”

Start the day with eggs, peanut butter on toast or porridge.

Don’t stress about ZZZs

For most people, the body gets used to falling asleep normally within three days.

Heather says: “When the clocks go back the morning is brighter but the evening gets darker. It may be temporarily confusing, but try not to worry about it.

“There’s a chance you’ll feel sluggish for a few days. But if you worry, the effects will only get worse.”

• The Science Of Sleep by Heather Darwall-Smith (£14.99, www.dk.com).