Springing Forward: Making the Most of the BST Clock Change in Scotland

As we adjust our clocks for British Summer Time (BST), the extended daylight hours bring a welcome shift in mood and energy. The longer evenings offer a fantastic opportunity to embrace the great outdoors, enjoy more natural light, and reset our daily routines. However, this change can also throw off our sleep patterns—something I recently discovered firsthand during a campervan adventure in the Outer Hebrides.

The Curious Effect of Natural Light on Sleep

Spending a week in a campervan with my best pal, I found myself effortlessly falling asleep by 10 pm and waking naturally at 6 am.

The small window above the bed let in just enough light to wake us with the rising sun, and the natural cycle of light and darkness kept our body clocks in sync. Back home, however, I’ve slipped back into my bad habit of staying up too late and sleeping in—largely due to my bedroom being too dark in the morning.

This experience highlighted just how much our environment influences our circadian rhythm.

How to Make the Most of Extended Daylight

To truly benefit from the longer days, consider:

Getting outside early: Exposing yourself to natural light in the morning helps regulate your internal clock, making it easier to wake up and feel energized.
Making the most of the evenings: Whether it’s a post-work walk, an evening cycle, or simply sitting outside with a book, take advantage of the extra daylight to boost your mood and vitamin D levels.
Gradually adjusting your routine: If the clock change leaves you feeling groggy, try shifting your bedtime by 15-minute increments over a few days to help your body adjust smoothly.

Creating the Perfect Sleep Setup at Home

Since coming back from my trip, I’ve realised that my bedroom setup could use some tweaking to better mimic the natural light exposure that helped me sleep so well in the campervan. Here are some tips for optimisng your sleep space:

Let the morning light in – Use sheer curtains or a sunrise alarm clock to gradually brighten your room in the morning, mimicking the effect of natural dawn light.
Keep evenings dim – Reduce exposure to bright lights before bed, especially blue light from screens, to encourage melatonin production.
Choose the right bedding – Light, breathable fabrics help regulate body temperature and improve sleep quality.
Ventilation matters – A slightly cooler room with fresh air circulation can make falling and staying asleep easier.
Declutter for calmness – A clean and tidy sleep environment can reduce stress and create a sense of relaxation before bed.

Embracing a New Sleep Routine

The BST clock change is the perfect time to reassess our daily rhythms and embrace habits that support better sleep and well-being. By making small adjustments—like maximising natural light exposure and refining our bedroom setup—we can harness the benefits of extended daylight while keeping our circadian rhythms in balance.

Have you noticed changes in your sleep with the shift to BST? Let me know in the comments—I’d love to hear your experiences and tips!