Quick answer: The clocks go back one hour at 2am on Sunday 25 October 2026, so 2am becomes 1am. To protect your sleep when the clocks go back, move your bedtime about 15 minutes later each night for a few nights before, keep your wake-up time steady after the change, and get outdoor light as early in the morning as you can.
That "extra hour in bed" sounds like a gift. For many of us it is, at least for one night. But the clocks going back also shifts when it gets light and dark, and your body clock takes a few days to catch up. Here is what actually happens to your sleep when the clocks change, what recent UK research found, and simple steps to make the switch feel easy.
When do the clocks go back in 2026?
In the UK, British Summer Time (BST) ends and we return to Greenwich Mean Time (GMT) on Sunday 25 October 2026. At 2am, the clocks go back one hour to 1am, according to Time Out.
Phones and laptops update by themselves. Oven clocks, car clocks and some watches will need a manual change.
What happens to your body clock when the clocks go back?
Your body clock, also called your circadian rhythm, is an internal cycle of about 24 hours that tells you when to feel sleepy and when to feel alert. It is set mainly by light, and morning light is what resets it each day, as reported by PBS NewsHour and the Associated Press.
When the clocks go back, your body clock still runs on the old time for a few days. So you may feel sleepy earlier in the evening and wake up earlier than you want to. Evening light also delays the rise of melatonin, the hormone that helps you feel drowsy, so light habits matter during the switch.
Does the extra hour mean more sleep?
Only on the first night, and only if you use it. Work, school and pets do not change their timings, so many people simply wake at their usual body-clock time, which is now an hour "early" on the new clock.
Is the autumn clock change bad for your health?
The autumn change looks gentler than the spring one. A large study published in The BMJ in December 2025, led by UCL and the University of Bristol, looked at health records for 683,809 people in England between 2008 and 2019.
In the week after the clocks went back, researchers found fewer recorded cases of:
- Sleep disorders (8% fewer)
- Psychiatric conditions seen in A&E (6% fewer)
- Depression (4% fewer)
- Anxiety (3% fewer)
- Acute heart and circulation problems (2% fewer)
The spring change showed little sign of any short-term effect. The authors suggest the extra sleep and the sudden rise in morning light might help, but it is an observational study, so it cannot prove cause and effect.
Why do some scientists still want to stop changing the clocks?
A modelling study from Stanford Medicine, published in PNAS in September 2025, found that switching clocks twice a year was the least healthy option for the body clock. Permanent standard time came out best. These were estimates for the US, not observed results, and the lead scientist said they are not conclusive on their own.
How to prepare for the clocks going back: 6 simple steps
The aim is to help your body clock move one hour later with as little fuss as possible.
- Shift bedtime in small steps. In the few days before 25 October, go to bed about 15 minutes later each night. This gradual approach is recommended by sleep experts quoted by PBS NewsHour.
- Keep your wake-up time steady after the change. The NHS advises going to bed and getting up at similar times every day, including days off.
- Get outside in the morning. Morning light helps reset your body clock. If you cannot go out, sit near a window.
- Dim the lights in the evening. Bright light late at night pushes your body clock later. The NHS suggests putting phones, tablets and computers away for an hour before bed.
- Keep naps short. If the darker afternoons make you drowsy, the Sleep Foundation suggests limiting naps to 20 minutes or less.
- Watch caffeine and alcohol. The NHS notes caffeine can keep you alert and advises avoiding alcohol and nicotine for 1 to 2 hours before bed.
Why morning light matters even more in winter
Morning light is linked to better-timed sleep. A 2025 study of 1,762 adults in BMC Public Health found that every extra 30 minutes of sunlight before 10am was linked to a sleep midpoint about 23 minutes earlier. More morning sun was also linked to better sleep quality scores.
This was a cross-sectional study with self-reported sunlight, so it shows a link, not proof. But it fits with what we know about light and the body clock. After the clocks go back, mornings are brighter for a while, so it is a good time to build a short morning walk into your routine.
Easy ways to get more morning light
- Walk or cycle part of your commute.
- Have your morning coffee by a window or on the doorstep.
- Open the curtains as soon as you wake up.
- Take a short break outside before 10am if you work from home.
What if the darker evenings affect your mood?
Shorter days can leave some people feeling low, tired and sleeping more than usual. The NHS describes seasonal affective disorder (SAD) as a type of depression that tends to come back in winter. Its self-help tips include getting as much daylight as you can, exercising regularly and keeping regular sleep times.
If you think you might have SAD, or your mood or sleep is getting you down, speak to your GP.
Building a calm autumn wind-down
The clock change is a good moment to reset your evening routine for the darker months. Keep your bedroom quiet, dark and cool, which the NHS recommends, and give yourself a set time to switch off screens. For more ideas, see our guide to sleep hygiene tips that actually make a difference, or settle in with our autumn bedtime story for adults.
If you also wake with a dry mouth or snore, how you breathe at night may be part of the picture. Our article on mouth breathing during sleep explains more, and you can read about DELIM mouth tape for sleep if you want to explore nasal breathing. Mouth tape is not suitable for everyone: if you have breathing problems, sleep apnoea or a blocked nose, speak to your GP before trying it.
FAQ: clocks going back and sleep
Do I get an extra hour of sleep when the clocks go back?
Yes, on the night of the change you can stay in bed an hour longer by the clock. In practice, many people wake at their usual body-clock time, so the extra hour is easy to lose unless you plan for it.
How long does it take to adjust when the clocks go back?
It varies from person to person, and your body clock can take a few days to catch up. Shifting your bedtime gradually, keeping a steady wake time and getting morning light can all help it adjust.
Why do I wake up so early after the clocks go back?
Your body clock is still running on British Summer Time, so 7am feels like 8am. Getting light in the morning and avoiding bright light late in the evening helps it reset. If you keep waking in the early hours, our guide on why you keep waking at 3am may help.
Is the clocks going back good or bad for your sleep?
For many people it is easier than the spring change. A 2025 BMJ study of records in England found fewer recorded sleep disorders and some other conditions in the week after the autumn change, although it could not prove the clock change was the cause.
How can I help my child adjust to the clocks going back?
The same basics apply: move bedtime a little later over a few nights, keep mornings bright and evenings calm, and keep wake-up times regular. If your child's sleep problems carry on, speak to your GP or health visitor.
The bottom line
The clocks going back on 25 October is one of the easier changes for your sleep, and recent UK research suggests it may even bring a small short-term boost. Shift your bedtime gently, keep your wake-up time steady and chase the morning light. For a fuller plan, read our complete UK guide to improving sleep quality.
Written by the DELIM team, a UK sleep wellness brand. This post is for information only and is not medical advice. If you have ongoing sleep problems, low mood or a health condition, please speak to your GP.
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