Households urged to follow ‘60 minute rule’ before sleep in March

Households across the UK are being urged to follow a '60-minute rule' before going to sleep ahead of a clock change in March. There are two clock changes every year, which bookend different stages of the year – one in early spring to mark the start of British Summer Time and one in autumn to signal the return to Greenwich Mean Time.

The changing of the clocks was first introduced in the Summer Time Act 1916 and was introduced to give farmers an extra hour of sunlight during the summer months as part of efforts to boost the agricultural sector. The change was formalised following a campaign led by British builder William Willett in 1907, who hoped the move would stop people from wasting valuable daylight hours and to help save energy.

This spring, the clock change will take place on Sunday, March 29, going forward by one hour at 1am to officially mark the beginning of British Summer Time.

While the change will mean the start of longer days and lighter evenings, unfortunately it also means losing an hour of sleep and even though it’s only an hour’s difference, the time shift can disrupt both your body clock and mood.

The spring clock change can temporarily disrupt the body’s circadian rhythm, our internal 24-hour body clock that controls when we feel awake or sleepy. So with one less hour of sleep overnight, many people find it harder to fall asleep at the new bedtime for several days after the change, which can lead to grogginess, fatigue and difficulty concentrating during the first week of the new schedule.

To avoid battling through restless nights, experts recommend following a ‘60 minute rule’ that involves taking a warm shower or bath around one hour before going to bed.

While you might not realise it, when you choose to wash, how long for and the temperature of the water can actually have a big influence on how ready your body is for sleep, so making small changes to your routine can help lead to a better night’s rest.

Taking a warm shower or bath around 60 minutes before bed helps to raise your core temperature and prompts your body to cool down more quickly afterwards, which signals to the brain that it is time to rest and triggers the body’s natural sleep response.

Martin Smith, founder of Showers to You, said: “Aim to shower or take a bath around 60 to 90 minutes before bed, rather than immediately before getting under the covers.

“Warm water raises your body temperature slightly, and the cooling process that happens afterwards can help signal to your body that it’s time to wind down.

“Giving yourself this window between bathing and bedtime allows the body to complete this natural cooling cycle, which can help you feel sleepier and fall asleep more easily.”

Mr Smith recommends avoiding showering or bathing in extremely hot water as this can raise your core temperature too much, leaving you feeling more alert and making it harder to drift off as a result.

Similarly, spending too long in very hot water can keep your body temperature elevated for longer, delaying the natural cooling process that helps signal to the brain that it’s time to sleep.

Sleep experts also recommend taking a cool shower first thing in the morning to promote alertness and help you feel more energised.

Tracy Hannigan, insomnia therapist at the Sleep Coach, added: “Showering and bathing can have both a physical and psychological impact that can be helpful for sleep. If you are showering, bathing, or hot-tubbing in the evening, you'll want your body to cool as you get into bed.

“Our body temperature drops when we sleep, and being overly warm can lead to poorer-quality sleep. You may feel relaxed if you get into bed very warm, but that may not translate into sleep.

“One of the strongest ways to anchor our circadian rhythms in the morning is to get light, food, and movement first thing. If you take a shower and give yourself a bit of cool water, that can be another strong alertness-promoting signal.

“In addition to helping shake off any physical sleep inertia, many people find it mentally energises them too. The more solidly we begin our morning with our circadian anchoring, the more we set ourselves up for better sleep in the evening.”