As the leaves turn golden and the evenings draw in, the October clock change can be both a blessing and a challenge for our sleep. At 2 a.m. on the last Sunday in October, the clocks go back one hour – giving us an extra hour in bed. While that might sound appealing, the shift can disrupt our body clocks and impact how we sleep in the days and weeks that follow.
Seasonal change also plays a role. Shorter days and longer nights can influence our mood, energy levels and sleep patterns, making it especially important to support healthy sleep habits at this time of year.
Why the Clock Change Can Affect Sleep
The time shift impacts our circadian rhythm – the internal body clock that regulates when we feel awake or tired. Even a one-hour difference can lead to temporary sleep disruption, similar to mild jet lag. You may find it harder to fall asleep or wake up at your usual time, and your energy levels might fluctuate more than usual.
In autumn and winter, the reduction in natural daylight further compounds this. Less exposure to light can affect the production of melatonin, the hormone that helps us feel sleepy, as well as serotonin, which supports mood. For some, this can lead to increased tiredness, lower motivation, and even symptoms of seasonal affective disorder (SAD).
How to Adjust Ahead of the Change
The good news is that a little preparation can make the transition much smoother. Here are some top tips to help your sleep stay on track:
Shift your bedtime gradually
In the week before the clocks go back, try going to bed and getting up 10–15 minutes later each day. This gradual adjustment gives your body time to adapt.
Stick to a consistent routine
Even after the change, aim to keep regular sleep and wake times. This helps stabilise your internal clock more quickly.
Get plenty of natural light
Morning light is especially helpful for resetting your circadian rhythm. Try to spend at least 20 minutes outdoors each morning, even on cloudy days.
Avoid extra-long lie-ins
It can be tempting to make the most of the extra hour, but oversleeping can make it harder to adjust. Aim to get up at a similar time to your usual routine.
Winter Sleep Hygiene Tips
As the nights lengthen, maintaining good sleep hygiene becomes more important than ever:
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Keep your bedroom cool and dark. A temperature between 16–18°C is ideal for sleep. If you’ve had the heating on, remember to give your room time to cool down before you head to bed. A stuffy room can make it harder to fall asleep.
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Limit screens in the evenings. Reduce screen use an hour before bed as the content can keep your mind switched on.
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Build a wind-down routine. Gentle stretches, reading, or listening to calming music can help signal to your body that it’s time to sleep.
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Be mindful of caffeine. Switch to caffeine-free drinks after mid-afternoon to avoid disrupting sleep later on.
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Stay active. Regular exercise can boost energy and improve sleep quality, but avoid vigorous activity too close to bedtime.
Supporting Your Sleep This Season
The shift into winter can be a wonderful time of cosy evenings and slower rhythms, but it’s also a season when sleep can be easily disrupted. By preparing ahead for the clock change and supporting your body with healthy routines, you can make the most of the extra hour and set yourself up for more restful nights through the darker months.