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As the clocks go back this weekend, it can take some time to adjust again to your sleep routine - however there may be one trick to help get yourself back on track.

You may have already noticed the nights drawing in more quickly and the mornings feeling a little bleaker, and on Sunday 26 October, the clocks will go back an hour.

As the days become shorter, colder and darker it can be difficult to maintain your energy levels throughout the day.

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However stress management expert Sam Wones has shared some top tips for staying sharp - including a tactical short nap.

He told online learning platform Study Dog that a 20 minute nap is "optimum" as anything beyond 30 minutes risks waking up

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