Last updated: September 2026
The clocks go back one hour at 2am on Sunday 25 October 2026. It sounds like a free hour in bed, but research suggests most of us don’t actually get extra sleep, and waking earlier than our body expects all week can leave us more tired. Shifting your routine gradually helps you adjust in a few days.
Here is what really happens to your sleep when the clocks change, a simple five-day plan to make it painless, and what to do if you feel flat as the evenings draw in.
When do the clocks go back in 2026?
In the UK the clocks go back on the last Sunday in October. In 2026 that is Sunday 25 October. At 2am, the time becomes 1am, and we move from British Summer Time back to Greenwich Mean Time.
Phones and most smart devices change automatically. Oven clocks, car clocks and older alarm clocks usually need changing by hand.
The clocks go forward again on Sunday 28 March 2027.
Do you really get an extra hour’s sleep?
Mostly, no. A review of the research from Liverpool John Moores University found little evidence that people actually sleep an extra hour on the night the clocks go back. Plenty of us stay up later instead, or wake at our usual body-clock time anyway.
The same review found something more surprising. In the days after the change, your body still expects to wake an hour “earlier” than the clock says. After five mornings of waking before you are ready, many people end the week with a small net loss of sleep, not a gain.
In short: the extra hour is real on the clock, but not always in bed. A little planning turns it into a genuinely easy week.
Why the clock change affects you
Your body runs on an internal clock, your circadian rhythm, which is set mainly by light. It tells you when to feel sleepy, when to wake and when to be hungry. When the clocks go back, the clock on the wall moves an hour overnight, but your body clock takes a few days to follow.
That mismatch is why, in the first week, you might:
- feel sleepy earlier in the evening
- wake up too early and struggle to drop back off
- feel hungry at odd times
- feel a bit flat, especially with darker late afternoons
If early waking is already a problem for you, our guide to waking at 3am is worth a read.
A 5-day plan to adjust to the clocks going back
The idea is simple: move your routine later by about 15 minutes a day before the change, so that by Sunday your body is already on the new time.
| Day | Bedtime and wake time | Tip |
|---|---|---|
| Wednesday 21 Oct | 15 minutes later than usual | Push dinner back by 15 minutes too |
| Thursday 22 Oct | 30 minutes later | Get outside in daylight, ideally in the afternoon |
| Friday 23 Oct | 45 minutes later | Keep caffeine to the morning |
| Saturday 24 Oct | An hour later | Change the clocks before bed |
| Sunday 25 Oct | Your usual times, on the new clock | Get daylight early in the day and keep to your normal meal times |
Can’t shift your wake time because of work or school? Moving just your bedtime still helps.
Five habits that help all week
- Get daylight every day. Light is the strongest signal to your body clock. A walk outside, even on a grey day, helps.
- Keep the bedroom dark in the morning. If you are waking too early, blackout blinds stop early light from nudging you awake.
- Dim the lights an hour before bed. Screens and bright overhead lights keep your brain in daytime mode.
- Keep meals and caffeine regular. Your gut has its own clock, and regular meal times help it follow.
- Build a wind-down routine. The same few steps each evening tell your body the day is over.
For many people, a warm magnesium drink is part of that routine. Our guide to magnesium for sleep explains which type to choose, how much to take and when, and our sleepy girl mocktail recipe turns it into something to look forward to. Others add a few drops of Sleep CBD Oil or a mug of reishi cacao.
Babies and toddlers: adjusting their sleep
Young children often feel the change most, because their routines are so regular. A 7am waker can suddenly become a 6am waker. Two gentle approaches work for most families:
- Shift gradually: from the Wednesday before, move naps, meals and bedtime about 15 minutes later each day.
- Split the difference: after the change, put them to bed 30 minutes later for a few nights, then move to their normal time.
Blackout blinds and a toddler clock that changes colour at wake-up time can help too. Expect it to take up to a week to settle. Speak to your health visitor if sleep problems carry on.
Why you feel more tired as the nights draw in
Once the clocks go back, it gets dark before 5pm in much of the UK. Less daylight affects your body clock, your mood and your energy, which is why so many people feel sluggish from late October onwards.
- Get as much daylight as you can. The NHS suggests natural light as one of the first things to try if winter affects your mood.
- Think about vitamin D. The NHS advises everyone in the UK to consider a daily 10 microgram vitamin D supplement in autumn and winter, when our skin can’t make enough from sunlight.
- Look after your magnesium intake. Magnesium contributes to the reduction of tiredness and fatigue. Pumpkin seeds, nuts, leafy greens and wholegrains are all good sources.
- Know the signs of SAD. If low mood, tiredness and oversleeping come back every winter and affect your daily life, it could be seasonal affective disorder, and it is worth talking to your GP.
For more ideas, read staying energised when daylight fades and our guide to beating the winter blues, or try some natural sleep aids that won’t leave you groggy.
FAQs
Do the clocks go back or forward in October?
Back. In the UK the clocks go back one hour at 2am on the last Sunday in October, and forward one hour on the last Sunday in March. An easy way to remember it: spring forward, fall back.
Do you gain or lose an hour when the clocks go back?
You gain an hour on the clock. Research suggests most people don’t actually sleep an extra hour, though, and waking early for the rest of the week can leave you slightly short on sleep.
How long does it take to adjust to the clocks going back?
Most adults adjust within a few days to a week. Shifting your bedtime and wake time about 15 minutes later each day before the change can make it almost unnoticeable.
What happens if I am working a night shift?
When the clocks go back during a night shift, 2am becomes 1am, so the shift runs an hour longer by the clock. Check with your employer how the extra hour is handled.
Is the clock change bad for your health?
For most people the autumn change causes a few days of disrupted sleep rather than lasting harm. Research does suggest the change is not as effortless as we assume, which is why adjusting gradually helps.
When do the clocks go forward again?
On Sunday 28 March 2027, when 1am becomes 2am and British Summer Time begins.
Sources
- GOV.UK. When do the clocks change?
- Harrison Y (2013). The impact of daylight saving time on sleep and related behaviours. Sleep Medicine Reviews.
- NHS Every Mind Matters. Fall asleep faster and sleep better.
- NHS. Vitamin D.
- NHS. Seasonal affective disorder (SAD).
- NHS. Tiredness and fatigue.
This article is general information, not medical advice.
