THE clocks spring forward this weekend and the lost hour can hit hard in an already sleep deprived 24/7 lifestyle.

Many of us may turn up to work on Monday feeling tired and groggy.

The UK switches to British Summer Time at 1am on Sunday, March 25 with most mobiles phones and radio-controlled clocks making the change automatically.

The adjustment forward can be more difficult than at autumn when we gain an extra hour.

Sleep expert Dave Gibson said: “This is because it is hard to make yourself tired earlier.”

A three-step routine in the run up to the clock change can help with the process.

Mr Gibson added: “The key is to ease yourself through the clocks change using this simple three-step time increment routine so you wake up, fully adjusted, in the new time zone on Sunday morning."

The three-step routine is as follows:

1) Thursday - Stop all caffeine Thursday afternoon, this restriction will allow you to sleep better that evening and set up a more relaxed start to Friday.

2) Friday - Go without caffeine all day. This will make it easier to get to sleep half an hour earlier on Friday evening.

3) Saturday - You have now adjusted to a time zone that is half hour earlier than your norm. Adjust all your meals half hour earlier, too. Shift your bedtime another half hour earlier on Saturday evening so you are now one whole hour forward.

This routine will leave you feeling refreshed on Sunday morning having adjusted to the new time zone without losing any sleep.

For more information on managing the clocks change go to thesleepsite.co.uk