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How to deal with that lost hour of sleep when the clocks go forward this weekend

We can look forward to longer days and the start of summer but life may be difficult if you're not feeling well rested

THE clocks go forward this weekend so we can look forward to longer days and the start of summer.

But we may not welcome that lost hour of sleep on Monday morning.

Clocks go forward this weekend so we can look forward to longer days and the start of summer
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Clocks go forward this weekend so we can look forward to longer days and the start of summerCredit: Getty Images

It could also sabotage any good intentions, as research shows you are less likely to stick to a new diet, stop smoking and get fit if you are not feeling well rested.

Here, DAVE GIBSON, expert sleep adviser for bed makers Warren Evans, shares his tips for making sure you will still have a spring in your step.

GO TO BED EARLIER

Send yourself to bed early on Saturday night to make the most of Sunday
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Send yourself to bed early on Saturday night to make the most of SundayCredit: Getty Images

It may be obvious, but do this and you won’t lose any sleep at all.

Try going half an hour earlier on Friday and an hour earlier on Saturday, so when Sunday rolls around you won’t have missed a thing.

If you do burn the midnight oil on Friday, set your alarm for an hour earlier on Saturday and you will be back on track.

MAKE SURE YOU’RE TIRED

Getting relaxed with a good rinse could be the key to drifting off without a hitch
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Getting relaxed with a good rinse could be the key to drifting off without a hitchCredit: Getty Images

Try some stretching or meditation before going to bed.

Having a bath with lavender, dimming the lights and reading a book instead of being glued to the telly will all help you drift off.

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EAT TO SLEEP

This yellow-skinned sleep aid has real ap-peal for insomniacs
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This yellow-skinned sleep aid has real ap-peal for insomniacsCredit: Getty Images

What we put in our mouths can affect how long it takes us to get to sleep.

Yoghurt and honey for breakfast then a turkey sandwich for lunch will help the body produce the sleep hormone melatonin to help you doze off.

Fancy a snack before bedtime? Put down the crisps and biscuits and have a banana instead.

DITCH THE ALCOHOL

You may have a glass half-full attitude to sleep, which is fine, as long as that glass isn't half-full of booze
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You may have a glass half-full attitude to sleep, which is fine, as long as that glass isn't half-full of boozeCredit: Alamy

A glass of what you fancy might help you get to sleep quicker but it will interrupt your sleep cycle, making you tired in the morning.

RECOVER QUICKER

If you find yourself feeling flat after the clocks change, try to avoid reaching for a flat white
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If you find yourself feeling flat after the clocks change, try to avoid reaching for a flat whiteCredit: Alamy

If you are still sleepy when Sunday comes, avoid reaching for the coffee.

Sunlight is the body’s natural alarm clock, so get outside and go for a walk to help you wake up. If all else fails, take a nap. One full sleep cycle takes 90 minutes, so do not be tempted just to make up the lost hour. If you can’t manage that, a 20-minute power nap should do the trick.

Alternatively, try green tea, which helps you relax and get ready for the next night’s sleep.

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