UK households urged to follow ‘military method’ as clocks go forward | UK | News

Now that spring is in full swing it means another clock change is fast approaching, with UK households set to lose an hour in bed this weekend.

The clocks will go forward by one hour at 1am on Sunday, March 30, with the change officially marking the start of British Summer Time. First introduced in the Summer Time Act 1916, the clock change was put in place to provide farmers with an extra hour of sunlight during the summer months as part of efforts to boost the agricultural sector.

The change – which bookends different stages of the year – 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.

While the clocks going forwards does have its benefits in the form of longer days during the spring and summer, it comes with its drawbacks too – particularly in regards to sleep.

An hour’s difference to your usual sleep time routine may not sound like much, but it can cause disruption to your body clock and mood.

Studies have shown that the change can upset your circadian rhythm which plays a crucial role in regulating bodily functions, including the recovery of the immune system.

But sleep experts say there are ways to tackle the problem and recommend that people follow the ‘military method’ to get a better night’s sleep. 

This sleep method – which is credited to Olympic spring coach Lloyd Bud Winter who used it to help athletes and Navy pilots fall asleep quickly – focuses on deep breathing and relaxation, and is designed to help you fall asleep quickly.

James Leinhardt, sleep posture expert and founder of Levitex Foams, explains: “The military method is all about using breathing to send you off to sleep, and is used a lot by the armed forces – hence the name – who tend to have irregular sleep patterns. 

“Start by closing your eyes, and taking deep breaths in and out, slowly. Starting at your head and working down, focus on relaxing your muscles in your body, one section at a time. Imagine there’s a laser moving down your body, from top to bottom, that slowly relaxes each part of your body as it moves down.

“Once your muscles feel relaxed, you need to turn your attention to relaxing your mind. Try picturing something really calm, like lying on a golden beach by the sea, and use this to ease any stresses away. This technique might not work straight away, but remember, practice makes perfect.”

He adds: “There’s nothing worse for your sleep cycle than a messed-up body clock, so you really need to be trying to aim for a consistent sleep time. Obviously, life gets in the way, so that won’t always happen. But it’s about trying to adjust your body clock to the same bedtime every night. 

“Lying in at the weekend won’t significantly cause issues either, as long as your routine stays the same Monday to Friday, and you are getting enough sleep in the first place.”