How to stay feeling energised through the winter months

Here, Neil Robinson, sleep expert from Sealy UK, gives his top tips for staying on form throughout the autumn and winter months.
It's that time of year again; in the early hours of October 30th, the clocks will go back one hour welcoming darker mornings and shorter days. But before you celebrate the prospect of an extra hour in bed, you should know that the clocks changing actually means a sudden shift in your exposure to daylight, something which is essential for maintaining your internal body clock and keeping you awake, alert and energised.

1. Firstly, it's important to try maintain a sleeping pattern. On the day the clocks change, I'd suggest getting up at the same time as you normally would. Appreciate that extra hour in bed by using it as an opportunity to sleep for longer or just relax. It may take a couple of days for your body to adjust to this new schedule, but routine is key when it comes to your body clock.

2. Although you get an extra hour in bed in the morning, this also means going to bed an hour earlier – again sticking to your original sleep times is vital. I'd strongly recommend refraining from using technology at least an hour before your bedtime too as seeing bright lights at night tends to delay your body clock. So switch off your phones, tablets and anything else that may distract you before bedtime.

3. With fewer hours of daylight overall, it can be helpful to seek out sun exposure where you can. This will help adjust the body's circadian rhythm. Some people invest in a sun lamp or you can just try to get out and about when you can. The weather may be dull but you'll still get some vitamin D, I promise.

4. In conjunction with the last point, get outside and do some exercise. This will keep your energy levels high and will guarantee you are tired in the evening.

5. Diet can be key to helping your overall energy levels too – so make sure you're eating healthily so you're kept energised throughout the winter days. Additionally, avoid alcohol and caffeine, especially before bed, as this can massively impact on your quality of sleep.

6. Avoid napping – although this may seem like the perfect way to get an energy boost, napping could stop you from sleeping as well through the night. If you can't resist a sneaky nap, try to limit this to 10-20 minutes and no more.

7. Invest in an alarm clock which specialises in helping you wake up naturally by simulating light for sunrise and helps you fall asleep with sunset setting.

8. It may seem obvious but make sure you have a nice sleeping environment. Make your room feel relaxed and invest in some new bedding – make sure you have the right tog rating for the cold too. Having the bed that's right for you is absolutely vital too.

Although the winter months may feel long and grim, beginning the season with a good sleeping pattern will do you wonders.

For more sleep advice, go to: www.sealy.co.uk