Keep your hands off that snooze button! British Summer Time officially comes to an end on Sunday 29 October and, with the dreary thought of darker days ahead, most of us like to momentarily cheer ourselves up by thinking, ‘Hey, at least I’ve got an extra hour in bed!’

As tempting as it sounds, conventional wisdom on sleep suggests that lie-ins to ‘catch-up’ on lost shuteye don’t always work. Sticking to a regular time to wake up and go to bed is much better for us in the long run. Even when we need to adjust to the twice-yearly clock change, experts suggest it’s best to gradually shift our sleep/wake times over the few days leading up to the switch to avoid disrupting our circadian rhythms.

So, how else can you benefit your body and mind with those deliciously ‘free’ 60 minutes? To find some inspirational wellness ideas you can do in an hour, we asked some of our favourite people in the worlds of fitness, nutrition, health and wellbeing, ‘What are you doing with your extra hour?’ Here’s what they told Strong Women… 

Dr Tara Swart, neuroscientist, podcaster and author

“I’ll be using my extra hour to go for a nature walk while humming, chanting or singing. My research into neuro-aesthetics has taught me that time in nature and indulging in creative activity is so beneficial to health, mental health and longevity. These ancient practices have been hiding in plain sight for millennia and it’s crucial for us to prioritise reconnecting with them.”

Emily English, nutritionist

“My morning routine prepares my mindset for the whole day. So, in my extra hour, I’ll wake up, grab a big drink of water (perhaps with a sachet of electrolytes to rehydrate) and spend 20 minutes with my SAD lamp to encourage my brain to reduce the sleep hormone melatonin and increase mood-boosting serotonin. Then I’ll head out for some morning movement – a good podcast on a brisk walk for 20 minutes gives me so much energy for the rest of the day.”  

Anisha Joshi, osteopath and owner of Osteo Allies

“With the extra hour, I plan to slow down my mind. It’s a bit hectic being an osteopath, going on TV and running a business. I might read a book, perhaps The Diary Of A CEO by Steven Bartlett, or go for a mindful walk around the park. It will give me that extra time to bring back some balance.” 

Zanna van Dijk, outdoor fitness blogger and founder of Stay Wild Swim

“I’ll be using the hour to do some guided stretching. I recently downloaded the Pliability app and it’s been a game-changer at keeping me accountable with my mobility work, which is something I often neglect. It’s so important to support my training, recovery and performance.”

Sarah Lindsay, triple Olympian and founder of Roar Fitness

“I’ll be going to the park by myself to enjoy a picnic breakfast, listen to my favourite playlist and do some stretching. Day to day, I don’t make a point of stretching – it feels like a waste of precious gym time. But taking myself out of my gym environment to the park, where I can stretch for 30 minutes, feels indulgent. I’m not tempted to rush through and crack on with the workout. Better still, stretching barefoot on the grass brings the extra benefit of grounding (or earthing), which is proven to release endorphins, improve mood and reduce stress.” 

Madeleine Shaw, yoga teacher, cookery writer and founder of The Glow Space

“I’ll be meal-prepping: it’s an hour to myself to put some music on and cook. I’ll roast some veggies, blend some energy balls for snacks, and put on a black bean chilli. I freeze half of it and store the rest in the fridge. This just makes my week run better, having healthy meals on hand, ready to go. I find it kind of therapeutic and enjoy the process as well as the end result.” 

Kimberley Wilson, psychologist and nutritionist

“I’ll be writing a letter to a friend. Friendships are so important – not just to our emotional wellbeing, but our overall enjoyment of life. But we rarely appreciate that friendships require active care and attention; they need tending to like a garden. So, I’m going to set aside some time to do just that.” 

Stephanie Elswood, PT and plant-based/sober-living influencer

“I intend to focus on organising my space, specifically my wardrobe. I find that maintaining a clutter-free environment is essential for my wellbeing. I can eliminate unnecessary items to make my wardrobe more efficient, and having pre-selected outfits will combat ‘decision fatigue’, boosting my overall efficiency. Whenever I do it, I always feel a sense of achievement.” 

Dr Megan Rossi, scientist, nutritionist and author

“The extra hour is a great opportunity for me to squeeze in more calm moments. A recent study, published in Nature, found that a calm brain with less neurological activity can indicate a longer life. Like many people, I’m definitely guilty of being go, go, go, but this study makes me want to invest more time in protecting my busy brain – be that enjoying time with loved ones, reading, feeding my gut microbes or just being still.” 

Gaby Noble, pilates instructor and founder of Exhale Pilates

“Life is so busy running studios, working with clients and training new instructors that I sometimes struggle to find time to do my own practice! Gifted the extra hour, I’ll do my three favourite classical mat pilates exercises, which are great for stress-busting and body-sculpting:

The roll-up – to stretch the lower back and back of the legs 

The swan – to release stress-related tension in the chest

The 100s – a great way to boost circulation around the body.” 

Laura ‘Biceps’ Hoggins, PT, author and presenter

“I’ll be lifting. For me, strength training has the power to change your life – I call it ‘mindful meditation with weights’. When I’m lifting, I’m so focused on each rep, my breathing and my ability, that the worries of the world seemingly drift into the ether. I say, take that extra hour to start your own fitness journey, because there will always be reasons we tell ourselves why we can’t – don’t let time be one of them.” 

Charlie Watson, marathon runner, NHS dietitian and author

“I’ll be going to bed at the same time I normally would, which effectively means going to bed an hour earlier. Sleep is our best recovery tool and yet so few of us focus on sleep hygiene. Getting that extra hour is bonus time to create a routine to set yourself up for good sleep all winter. I start my routine with a shower, complete my skincare regime and put on my PJs before a Peloton stretch class, then reading in bed.” 

Image: Getty