Every year in the UK, the start of British Summer Time means the clocks move forward by one hour. While many of us welcome the lighter evenings, the shift can temporarily disrupt our sleep. Losing an hour may not sound like much, but it can affect our body clock and leave us feeling tired, groggy and out of sync for several days.
Our sleep is regulated by an internal body clock known as the circadian rhythm. This rhythm relies heavily on consistent sleep and wake times and cues such as daylight. When the clocks suddenly move forward, our bodies effectively experience a mini version of jet lag. We are asked to wake up and go to sleep an hour earlier than our body expects, which can make falling asleep harder and mornings feel particularly challenging.
For some people – particularly children, older adults and those who already struggle with sleep – it can take several days to fully adjust. The good news is that a few simple steps in the days before and after the clock change can make the transition much smoother.
In the Week Leading Up to the Clock Change
Shift your routine gradually
Start going to bed and waking up 10–15 minutes earlier each day for a few days before the clocks change. This gentle adjustment can help your body adapt more easily.
Get plenty of morning daylight
Natural light helps reset your body clock. Try to spend time outdoors early in the day, even if it’s just a short walk.
Be mindful of evening habits
Avoid caffeine later in the day and try to wind down with relaxing activities in the evening. Reducing screen time before bed can also help your brain prepare for sleep.
On the Night the Clocks Go Forward
Stick to your usual bedtime routine
Consistency helps signal to your body that it’s time to sleep. Try to keep your routine the same even though the clock has changed.
Create a calm sleep environment
Ensure your bedroom is cool, dark and quiet. Good sleep conditions can help counteract the disruption of the time change.
Don’t panic if you can’t fall asleep immediately
If you find yourself awake, try to relax. Gentle breathing or a calm activity such as reading can help you drift off.
In the Days After the Change
Wake up at your usual time
Even if you feel tired, getting up at the same time each day helps reset your body clock more quickly.
Prioritise daylight and movement
Morning light exposure and gentle physical activity can help regulate your circadian rhythm and improve alertness.
Avoid long daytime naps
While it can be tempting to catch up on sleep, long naps may make it harder to fall asleep at night.
Give Yourself Time to Adjust
Most people adjust to the time change within a few days, but it’s important to be patient with your body. Prioritising healthy sleep habits and keeping a consistent routine can help minimise disruption and ensure you continue to get the restorative sleep your body needs.
With a little preparation, the shift to lighter evenings doesn’t have to mean restless nights. By supporting your body clock and maintaining good sleep habits, you can spring forward feeling refreshed and ready to enjoy the longer days ahead.