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The Clocks Go Back Tonight: How Time Change Can Affect Your Sleep

October 24, 2026

Clocks Go Back Tonight: Simple Tips for a Better Night's Sleep

On Saturday night, 24 October, the clocks go back in the UK. At 2am on Sunday 25 October, they move back to 1am, and we return to Greenwich Mean Time. That means an extra hour on the clock—and, for many of us, the hope of a little more sleep.

But although our clocks change in an instant, our body clocks may take a little longer to adjust. You might feel sleepy earlier than usual, wake earlier in the morning, or simply feel that your routine is slightly out of step for a few days. Some people barely notice the change; others need a bit more time to settle.

Why can the clock change affect sleep?

Our sleep-wake rhythm takes cues from daily routines and the cycle of light and darkness. When the clocks go back, the timing of sunrise and sunset shifts by an hour according to the clock. The mornings become lighter earlier, while evenings get darker sooner.

Your usual bedtime and wake-up time have not changed, but they now sit differently against those light cues. That small mismatch can leave you feeling ready for bed or awake at a time that seems out of sync with the clock.

Simple ways to help your sleep pattern adjust

Keep a familiar routine

Try to keep your bedtime and wake-up time close to your usual schedule over the next few days. A steady routine helps give your body predictable cues, while a very late night or a long lie-in can make it harder to settle back into your normal rhythm.

Get some daylight in the morning

Open the curtains when you get up and, if you can, spend a little time outdoors during the morning. Natural daylight helps reinforce the difference between daytime and night-time. A gentle walk or a cup of tea outside can be an easy way to start.

Make the evening a chance to wind down

As the evenings get darker, use that as a cue to slow things down. Keep a relaxing bedtime routine—perhaps reading, listening to calm music or having a warm bath—and dim bright lights as bedtime approaches. If screens keep you alert, put them away for a while before bed.

Be mindful of caffeine, alcohol and naps

Coffee, tea, cola and energy drinks can make it harder to fall asleep if you have them late in the day. Alcohol may make you feel drowsy at first, but it can disturb sleep later in the night. If you feel tired during the day, try to avoid a long or late nap so you are still ready for bed.

Make your bedroom comfortable for sleep

A room that is dark, quiet and comfortably cool can help you settle. If earlier daylight is waking you, closing the curtains properly or using an eye mask may help. Keep your bed as a place to rest, and try not to watch the clock if you wake in the night.

If you know time changes affect you, it can help in future to move your bedtime 10 to 15 minutes later each night for a few nights before the change. For this weekend, the simplest approach is to keep your routine steady, get daylight in the morning and give yourself a little patience while your body adjusts.

The extra hour is a welcome bonus, but it is normal if your sleep does not feel perfectly settled straight away. For most people, a few consistent days are enough to get back into a comfortable rhythm.

Sources

GOV.UK: When do the clocks change?⁠

NHS Every Mind Matters: How to fall asleep faster and sleep better⁠

The Clocks Go Back Tonight: How Time Change Can Affect Your Sleep

Clocks Go Back Tonight: Simple Tips for a Better Night's Sleep

Why can the clock change affect sleep?

Simple ways to help your sleep pattern adjust

Keep a familiar routine

Get some daylight in the morning

Make the evening a chance to wind down

Be mindful of caffeine, alcohol and naps

Make your bedroom comfortable for sleep

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