How to Adjust to the Clocks Going Back: Sleep Expert Advice
James WilsonWhen do the clocks go back? In the UK, the clocks go back by one hour in October, marking the end of British Summer Time (BST) and the return to Greenwich Mean Time (GMT).
For most people, this one-hour change doesn't require any major adjustments to your sleep routine.
In fact, the best thing you can do when the clocks go back is often to avoid overthinking it.
Your body has its own internal clock, known as your circadian rhythm, which helps regulate when you feel awake and sleepy. It also influences processes including body temperature, digestion and hormone production.
A one-hour change in clock time can take a little getting used to, but healthy sleep is flexible. Most people can simply continue with their usual routine and allow their body clock to adjust naturally.
When Do the Clocks Go Back in the UK?
The clocks go back by one hour at 2am on the last Sunday in October. In 2026, this will happen on Sunday 25th October.
When the clock change occurs, 2am becomes 1am and the UK moves from British Summer Time (BST) back to Greenwich Mean Time (GMT).
So, technically, the clocks go back early on Sunday morning, not Saturday night.
This means there is an extra hour between Saturday night and Sunday morning. But that doesn't necessarily mean you'll sleep for an extra hour.
If your body is ready to wake at its usual biological time, you may simply wake an hour earlier according to the new clock.
Do You Get an Extra Hour of Sleep When the Clocks Go Back?
Not necessarily.
When the clocks go back, we gain an extra hour on the clock, but that doesn't guarantee an extra hour of sleep.
For example, if you normally wake at 7am according to your body clock, you may still wake when your body is ready to get up. After the clocks change, that biological wake time could appear as 6am on the clock.
There's no need to force yourself to stay in bed for an extra hour if you're already awake and feeling rested.
The aim is simply to follow your body's signals and maintain a broadly consistent routine.
Why Does the Clock Change Affect Sleep?
Your body has an internal 24-hour timing system called the circadian rhythm.
This helps coordinate sleep and wakefulness alongside other processes, including body temperature, digestion and alertness.
Light is one of the most important signals that helps keep this internal clock aligned with the outside world.
When the clocks change, the amount of daylight available at particular clock times changes too. Your body may therefore need a little time to align its internal rhythm with the new clock time.
For most people, a one-hour change is relatively small.
You don't need to completely redesign your sleep routine to accommodate it.
The Clocks Going Back Isn't Something to Fear
It's easy to see headlines warning that the clock change will disrupt your sleep.
But there's an important distinction between a small change in your routine and a significant sleep problem.
If you're already sleeping reasonably well, there's usually no reason to expect the clocks going back to cause major problems.
In fact, worrying about whether you'll sleep properly can sometimes make falling asleep more difficult.
Instead of monitoring every change in your sleep, try to treat the clock change as a normal part of the year.
The clocks change by one hour. Your body can adjust.
What Should You Do When the Clocks Go Back?
For most adults, there's no need for an elaborate preparation programme.
Instead, focus on a few simple habits that support healthy sleep throughout the year.
1. Stick reasonably closely to your normal routine
There's no need to make dramatic changes to your bedtime or wake-up time.
On Sunday, try to get up reasonably close to your normal wake time rather than using the clock change as an opportunity for a very long lie-in.
If you're tired, of course, allow yourself to rest. But there's no need to force yourself to stay in bed simply because you've technically gained an hour.
2. Get some natural light after waking
Morning light is one of the strongest signals for your body clock.
After you wake up, try to get outside for some natural daylight or spend some time near a window.
This can help reinforce the signal that your day has started and support the alignment of your circadian rhythm with the new clock time.
A morning walk can be particularly useful because it combines daylight with gentle movement.
3. Don't go to bed just because the clock says it's bedtime
One of the simplest ways to support good sleep is to pay attention to when you actually feel sleepy.
If you're not tired at your usual bedtime on the evening after the clocks change, don't panic.
Dim the lights, put away stimulating activities and give yourself time to wind down.
You might read, listen to music, have a relaxing bath or simply spend some quiet time doing something that helps you switch off.
Go to bed when you feel ready to sleep, rather than trying to force sleep because the clock says it's bedtime.
4. Keep your bedroom comfortably cool
Your body naturally cools as you prepare for sleep, so a bedroom that's too warm can make it harder to get comfortable.
There's no single bedroom temperature that's perfect for everyone. Instead, aim for a room that feels comfortably cool and well ventilated.
If you tend to feel too warm at night, consider lighter bedding or sleepwear and adjust the room temperature to suit you.
5. Don't worry if your sleep is slightly different for a few nights
Your sleep doesn't have to be identical every night to be healthy.
You might fall asleep slightly earlier or later, wake earlier than usual or feel a little different for a few days following the clock change.
That's not necessarily a problem.
Give your body some time to settle rather than trying to correct every small change.
What About Children and the Clocks Going Back?
Parents may notice the clock change more than other adults because children's sleep schedules can be particularly sensitive to changes in routine.
A child who normally wakes at 7am may still wake according to their established body clock, which could mean waking at 6am after the clocks go back.
There's no need to panic if this happens.
Keep your little one’s usual bedtime and morning routine as consistent as possible, get them outdoors for plenty of natural light during the day and allow their body clock time to adjust.
Younger children may take a few days to settle into the new timing.
What is Social Jetlag?
The clock change can also highlight something that affects many people's sleep throughout the year: social jetlag.
Social jetlag describes the difference between when we sleep on days when we have to follow a schedule, such as work or school days, and when we naturally sleep on free days.
For example, someone might wake at 7am during the week but regularly sleep until 10am at weekends.
A large difference between weekday and weekend sleep times can make it harder for your body clock to maintain a consistent rhythm.
Research has found associations between social jetlag and various health outcomes, but the relationship is complex. These associations don't necessarily mean that social jetlag directly causes health conditions (1).
The important takeaway is much simpler:
Try to avoid having dramatically different sleep and wake times between weekdays and weekends when you can.
You don't need to follow exactly the same schedule every day, but keeping your routine broadly consistent can make it easier for your body clock to know when it's time to sleep and wake.
Do You Need to Prepare for the Clocks Going Back?
For most people, no.
There's generally no need to start moving your bedtime, mealtimes and wake time by 30 minutes several days before the clocks change.
Healthy sleep already has some flexibility, and many people naturally vary their sleep and wake times by around an hour.
If you want to prepare, simply make sure you're following the basics of good sleep:
- Keep a reasonably consistent sleep and wake routine
- Get natural light during the morning and throughout the day
- Give yourself time to wind down before bed
- Go to bed when you feel sleepy
- Keep your bedroom comfortably cool
- Avoid turning the clock change into a reason to worry about your sleep
What Happens to Daylight When the Clocks Go Back?
The clocks going back means we return to GMT, or standard time.
The trade-off is that mornings become lighter and evenings become darker earlier.
For example, a morning that previously felt dark according to the clock will become lighter, while sunset will occur earlier in the evening.
This is one reason the timing of light matters for our circadian rhythm. Morning light is an important signal to the body clock, helping tell us that the day has begun.
The return to standard time also brings clock time more closely into line with the position of the sun than British Summer Time does.
Clock Change: Frequently Asked Questions
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 the UK changes from British Summer Time (BST) to Greenwich Mean Time (GMT). In 2026, this change will occur on Sunday 25th October.
Do you get an extra hour of sleep when the clocks go back?
Not necessarily. You get an extra hour on the clock, but your body may still wake according to its usual biological rhythm. If you're awake and feel rested, there's no need to force yourself to stay in bed for an additional hour.
Does the clock change affect your body clock?
It can take some people a little time to adjust to the change in clock time. Your circadian rhythm is influenced by factors including light, sleep timing and daily routines. For most people, a one-hour change is relatively small and doesn't require major preparation.
How can I adjust to the clocks going back?
Keep your sleep and wake times reasonably consistent, get natural light after waking, wind down before bed and go to bed when you feel sleepy. Most people don't need to gradually change their bedtime in the days before the clocks go back.
Should I stay in bed for an extra hour when the clocks go back?
No. If you're awake and feel rested, you don't need to stay in bed simply because the clocks have gone back. Follow your body's signals rather than trying to make yourself sleep for an additional hour.
Should I change my child's bedtime before the clocks go back?
Usually, there's no need for a major change. Keep your child's routine as consistent as possible and give them time to adjust naturally. Younger children may wake according to their existing body clock for a few days after the clocks change.
Is it better to get daylight in the morning after the clocks go back?
Yes. Morning light is one of the strongest environmental signals for the body's circadian clock. Getting outside or spending time in natural daylight after waking can help reinforce your body's morning signal.
What is social jetlag?
Social jetlag is the difference between your sleep schedule on days when you have commitments, such as work or school, and your sleep schedule on free days. Large differences between weekday and weekend sleep times can make it harder to maintain a consistent circadian rhythm.
What temperature should a bedroom be when the clocks go back?
There isn't one ideal temperature for everyone. Your bedroom should generally feel comfortably cool and well ventilated. If you're too warm, consider adjusting your bedding, sleepwear or room temperature.
Do I need to worry if my sleep changes after the clocks go back?
Probably not. It's normal for sleep timing to vary, and a small change following the clock change doesn't necessarily indicate a problem. Try to maintain your usual routine and give your body time to adjust rather than worrying about individual nights of sleep.
Why the Clocks Go Back
The UK changes its clocks as part of the system of British Summer Time.
During spring and summer, the clocks move forward by one hour to make more daylight available during the evening.
In autumn, they return to standard time.
The change isn't designed to disrupt our sleep. It's a change in how clock time is aligned with daylight across the year.
The Bottom Line: Don't Overthink the Clock Change
The clocks going back can sound more dramatic than it really is.
For most healthy adults, a one-hour change in clock time isn't something that requires a weekend-long sleep adjustment programme.
Your body clock may take a little time to catch up, but there's no need to force it.
Instead:
- Get up reasonably close to your normal time.
- Get some natural light.
- Follow your usual routine.
- Wind down in the evening.
- Go to bed when you're sleepy.
And if your sleep is a little different for a few days, don't panic.
Healthy sleep isn't about getting exactly the same number of hours at exactly the same time every night. It's about allowing your body the opportunity to sleep when it needs to.
The clocks change by one hour. For most of us, the best response is simply to carry on.
Sources:
James Wilson - Sleep Expert
James is our current Sleep Expert and has helped hundreds of individuals, sports organisations and communities with their sleep using his non-nonsense approach to sleep methods. He has also written, presented, and broadcasted about sleep for over 10 years. His sleep expertise has been showcased on the Channel 4 series The Secrets of Sleep, as well as through appearances on The One Show, This Morning, BBC Breakfast, Steph’s Packed Lunch, Channel 4 News, Sky Sports, Football Focus, and many more.
