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Body clocks & darker months
An extra hour in bed sounds like a gift, but your body clock does not read the time on your phone. A little preparation in the week before the clocks go back, and a steady routine in the week after, makes the shift far easier to absorb.
When do the clocks go back?
In the UK, the clocks go back by one hour at 2am on the last Sunday in October, when 2am becomes 1am and British Summer Time gives way to Greenwich Mean Time. They go forward again by one hour at 1am on the last Sunday in March. These are the dates published by GOV.UK:
- Sunday 28 March 2027: clocks go forward
- Sunday 31 October 2027: clocks go back
- Sunday 26 March 2028: clocks go forward
- Sunday 29 October 2028: clocks go back
Phones, laptops and smart speakers update themselves. Anything that does not, such as an analogue alarm clock, an oven, a car dashboard or a central heating timer, is worth changing on the Saturday evening so you are not recalculating times over breakfast.
Why one hour unsettles sleep
Going back is usually gentler than going forward, because you are not losing sleep. It still takes some adjusting, and for different reasons than most people expect.
1. Your body clock does not move with the clock
Your internal rhythm is set largely by light and routine, not by the number on the display. For a few days after the change, your body still runs on the old schedule, so you may feel sleepy earlier in the evening and wake before you need to.
2. You wake early rather than late
If you normally get up at 7am, the morning after the change your body will feel as though it is 8am. Early waking, rather than struggling to get up, is the usual complaint in autumn.
3. Evenings get dark much sooner
Sunset arrives an hour earlier by the clock, so the afternoon can feel like the end of the day. That sudden change in daylight is often harder to adapt to than the hour itself.
4. The extra hour tempts you to stay up
Treating the gained hour as permission for a late night and a long lie-in gives your body clock two shifts to absorb instead of one, and the knock-on effect can last into the week.
The week before: ease into it
The Sleep Charity suggests easing into a clock change by moving your bedtime and wake time by 10 to 15 minutes a day for a few days beforehand. Because the clocks go back in autumn, that means shifting slightly later rather than earlier.
- Four days before, shift later by 15 minutes. Go to bed and get up around a quarter of an hour later than usual. Repeat each day, so by the Saturday night you have absorbed most of the hour.
- Keep meals moving with you. Eating at roughly the same points in your day helps the whole routine shift together. Avoid large meals close to bedtime.
- Keep caffeine well away from the evening. NHS insomnia advice is to avoid tea, coffee and alcohol for at least six hours before bed. Alcohol may feel sedating at first but tends to disturb the second half of the night.
- Change the clocks on Saturday evening. Do the manual ones before bed, not in the morning. While you are at it, press the test button on your smoke alarms: the government's Fire Kills campaign has long encouraged people to use the clock change as the prompt.
- Resist a very late Saturday night. Going to bed at your normal time and simply waking to a clock that says an hour earlier is the smoothest way through.
The week after: hold your routine steady
Whatever you did beforehand, the days afterwards matter most. The aim is to give your body clock consistent signals until it catches up.
If you
Wake far too early
Keep your bedroom dark and resist getting up for the day at 5am. An eye mask or lined curtains help if the earlier sunrise is waking you in the first weeks.
If you
Flag in the late afternoon
Get daylight earlier in the day, even a short walk at lunchtime, and avoid long naps. The Sleep Charity notes that long daytime naps can make it harder to fall asleep at night.
If you
Dread the dark mornings
Build in something you look forward to before work, and let light into the room as soon as you wake. A gradual wake-up light can make rising in the dark feel less abrupt.
Your first week checklist
- Get up at the same clock time every day, including at the weekend.
- Get outside in natural daylight early in the day. The Sleep Charity notes that natural light helps reset your body clock.
- Keep your wind-down routine exactly as it was, in the same order, at the new clock time.
- Follow the NHS suggestion to avoid phones, tablets and computers for an hour before bed.
- Skip long naps, and keep any nap short and early in the afternoon.
- If you are awake for around 20 minutes, the NHS suggests getting up and doing something relaxing until you feel sleepy again.
Give it a few days: The Sleep Charity notes that most people adjust within a few days, though children, older adults and anyone who already finds sleep difficult may take longer. Treat the first week as a transition rather than a test.
A small edit for darker mornings
None of this is essential, and no product resets a body clock on its own. What these can do is make waking in the dark gentler and give your evening routine a familiar cue. A set of comfortable cotton pyjamas you look forward to changing into does more for a routine than most gadgets.
Lumie
Bodyclock Rise 100 Wake-Up Light
A 30-minute sunrise builds before your alarm and a 30-minute sunset fades at bedtime. It doubles as a dimmable bedside lamp, and the display dims as the room darkens.
Shop now →
Ocushield
Bamboo Weighted Blackout Eye Mask
A blackout mask in breathable bamboo with a gently weighted feel, useful if an earlier sunrise is waking you before you are ready.
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Kiss the Moon
Dream After Dark Pillow Mist
A 100ml lavender and bergamot mist made with natural essential oils. A light spritz is a simple scent cue that the evening routine has started, whatever the clock says.
Shop now →When to get some help
A clock change should unsettle your sleep for days, not months. Speak to a GP if you have had trouble sleeping for weeks, if changing your habits has not helped, or if poor sleep is making daily life hard to manage. The NHS guide to insomnia explains what a GP can offer, including referral for cognitive behavioural therapy.
If the darker months affect your mood
Some people notice low mood, low energy or sleeping more than usual as the days shorten, which can be a sign of seasonal affective disorder. The NHS advises speaking to a GP if you think you may have SAD and are struggling to cope. It is worth raising rather than waiting for spring.
Frequently asked questions
When exactly do the clocks go back in the UK?
At 2am on the last Sunday in October, when 2am becomes 1am and British Summer Time ends. They go forward again at 1am on the last Sunday in March. GOV.UK publishes the dates for coming years.
Do I really need to prepare for just one hour?
Not everyone does. If you sleep well and keep a regular schedule, you may barely notice. Preparing is most worthwhile if you already sleep lightly, wake early, have young children or work shifts.
Should I use the extra hour for a lie-in?
One relaxed morning is unlikely to cause problems, but a very late night followed by a long lie-in asks your body clock to absorb two shifts at once. Getting up at your usual clock time is the quicker route to feeling settled.
Why do I wake up early after the clocks go back?
Because your body is still running on the old schedule. A 7am alarm feels like 8am for a few days, so you may surface before it. Keeping the room dark and sticking to your usual wake time helps your rhythm catch up.
How long does it take to adjust?
The Sleep Charity notes that most people adjust within a few days, though children, older adults and anyone who already struggles with sleep may take longer. If you are still unsettled after a few weeks, speak to a GP.
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Informational note: This article is for general information and is not a substitute for personalised medical advice, diagnosis or treatment. Speak to a qualified healthcare professional if you are concerned about your sleep, your mood or your health.