Clocks changed: an Easter reset could restore sleep in three days

The shift to daylight saving time can disrupt the circadian rhythm and leave people feeling tired or out of sync. The article outlines a three-day Easter plan of morning light and movement, brief daytime naps if needed, and a calming evening routine to help realign sleep.

The shift to daylight saving time has left many people feeling more tired or out of sync this week. Our internal body clock, or circadian rhythm, depends on consistent daily cues such as light, movement and meal times. When the clocks change, those cues can fall out of alignment and affect sleep timing and quality. The article presents the Easter long weekend as an opportunity to gently reset sleep without extreme measures. Key details: - The article quotes sleep clinician Natalie Pennicotte-Collier saying even a one-hour change can disrupt the internal rhythm. - Morning exposure to natural daylight, ideally within five minutes of waking, is described as a strong signal that the day has begun. Gentle movement for 20–30 minutes and hydrating (around 500 ml) are mentioned as supportive habits. - Short naps of 10–20 minutes are presented as acceptable if needed, with the article noting they should occur at least six hours before bedtime. - The article notes that alcohol in the evening can fragment sleep and that dimming lights at night helps trigger melatonin production. - By day three, the piece says consistency in wake times, meal timing and a calming wind-down routine helps lock in the adjusted rhythm. Summary: The article reports that a sequence of consistent mornings (light, movement, hydration), calm evenings (reduced screens, softer lighting) and brief, well-timed naps can help realign sleep within about three days. It notes the next step is maintaining regular wake, meal and wind-down times to reinforce the new schedule.