There are few things better than hearing you’re getting an extra hour in bed. A little more duvet time? A slower Sunday morning? A perfectly respectable excuse to stay cosy for a bit longer? Lovely.
But then Monday rolls around, it is suddenly dark when you leave work, and your body seems to have decided that bedtime is now 8pm. Welcome to the clock change.
When the clocks go back, the change can leave some of us feeling a little out of sync. You might find yourself waking earlier than usual, feeling sleepy before your normal bedtime or struggling to get into your usual routine. Others barely notice a thing.
The good news is that you do not need an elaborate sleep reset or a complete lifestyle overhaul. A few simple habits can help your body adjust, making those darker mornings and longer evenings feel a little easier.
Quick answer: when do the clocks go back?
In 2026, the clocks go back on Sunday 25 October. At 2am, the clocks move back one hour to 1am, marking the end of British Summer Time (BST) and the return to Greenwich Mean Time (GMT).
Yes, the day officially has an extra hour. Whether you spend it sleeping, reading or wondering why you are awake before your alarm is another matter. Keeping a consistent sleep routine and getting natural daylight during the day can help you adjust.
Check the official UK clock-change dates on GOV.UK for future years.
Do we really get an extra hour of sleep?
Technically, yes. When the clocks go back, the hour between 1am and 2am happens twice, giving us an extra hour on the clock.
However, an extra hour in the day does not automatically mean an extra hour of sleep. You might naturally wake at your usual time, have plans that get you out of bed early or find that your body clock has not quite caught up with the new time.
If you sleep well that night, enjoy it. If you do not, there is no need to turn Sunday into a mission to recover every last minute. Getting back into a comfortable, regular routine is usually more useful than worrying about one imperfect night.
Why can the clocks changing make you feel tired?
Your body has its own internal timing system, known as the circadian rhythm. It helps regulate when you feel awake and when you start to feel sleepy, taking cues from your surroundings, particularly light and darkness.
Changing the clocks does not instantly reset that internal rhythm. For some people, the difference is barely noticeable. For others, sleep and wake times can feel slightly out of step for a few days.
The move into autumn also brings shorter days and less natural daylight. This can affect alertness, sleep timing and mood, particularly when you spend much of the day indoors.
A little perspective
Feeling slightly out of sorts after the clock change does not automatically mean something is wrong with your sleep. Many people settle without doing anything special. If the change affects you more noticeably, small adjustments to your routine can help.
For a helpful explanation of how light and routine influence sleep, read The Sleep Charity’s guide to circadian rhythms.
5 simple ways to adjust when the clocks go back
You do not need to start a complicated new routine just because the clocks have changed. Think small, practical changes that fit around real life. There is no need to become the sort of person who starts a 5am wellness routine overnight.
1. Keep your sleep routine steady
Try to keep your bedtime and wake-up time broadly consistent, including at weekends. A regular routine helps your body know when to wind down and when the day begins.
That does not mean you can never enjoy a lie-in. Just avoid making big, repeated changes to your schedule if you are already finding sleep difficult.
2. Get some daylight in the morning
Natural light helps regulate your body clock and can help you feel more alert. Open the curtains when you get up and, when you can, get outside for a short walk or a bit of fresh air.
It still counts on a grey British morning. Sunshine is lovely, but it is not a prerequisite for leaving the house.
3. Give yourself a gentler bedtime
If you know changes to your routine affect you, try moving bedtime and wake-up time slightly later over the few days before the clocks change. Small shifts of around 10 to 15 minutes can feel more manageable than changing everything at once.
This is optional, not homework. If you generally sleep well, you may not need to prepare at all.
4. Make your evenings a little calmer
As evenings get darker, give yourself a little breathing room before bed. Try reading, taking a warm shower, listening to something relaxing or putting tomorrow’s to-do list on paper rather than running through it in your head.
Dimming bright lights and putting screens away before bed can also help signal that it is time to wind down.
5. Be sensible with caffeine and daytime naps
If you are feeling tired, another coffee can seem like the obvious answer. But caffeine can linger in your system for hours, so consider having your last cup earlier in the day if you notice it affects your sleep.
Likewise, a long or late afternoon nap may make it harder to fall asleep at night. If you need a nap, keep it short and earlier in the day where possible. Most importantly, listen to your body rather than forcing yourself through exhaustion.
Make your bedroom feel like somewhere you want to end the day
When the evenings draw in, your bedroom can become a welcome place to slow down. You do not need to redecorate or buy a whole new set of bedding to make it feel more restful. Often, the small things make the biggest difference.
Get your bedding ready for the season
As temperatures change, think about whether your duvet still feels comfortable. If you are too warm during the night, adding more layers may not help. If you are constantly reaching for an extra blanket, a warmer option could make bedtime more comfortable.
There is no single duvet tog that works for everyone. Your bedroom temperature, personal preference and how warm you tend to sleep all matter. Our duvet collection is a place to explore the options, while our advice should help you choose based on what you actually need.
Keep your sleep space comfortable
A comfortable bedroom is generally cool, dark and quiet. Make sure your room feels right for you, deal with distracting light where possible and keep the temperature comfortable rather than piling on layers by default.
It is also worth considering whether your mattress and pillow still feel supportive and comfortable. You do not need to replace them simply because autumn has arrived, but persistent discomfort can make it harder to settle at night.
Find a wind-down routine you actually enjoy
There is no prize for having the most elaborate bedtime routine. A few quiet minutes with a book, some gentle stretching, a warm drink or a little time away from your phone can be enough to help you switch off.
The best routine is one you can realistically stick to. If a long list of sleep rules makes you feel more stressed, keep it simple.
Your cosy-evening checklist
- Make sure your bedding feels comfortable for the room temperature.
- Dim bright lights as bedtime approaches.
- Give yourself time to wind down without work or chores taking over the whole evening.
- Keep your sleep and wake times reasonably regular.
- Get some natural daylight during the day, even when the weather is less inviting.
What if your sleep still feels out of sync?
Give yourself a little time to settle into the new routine. You may notice a change for a few days, while others barely notice the clock change at all. There is no exact adjustment timetable that applies to everyone.
If you continue to struggle with sleep, feel persistently exhausted during the day or find that poor sleep is affecting your everyday life, do not assume the clocks are the only reason. Speak to your GP or another appropriate healthcare professional for advice.
If you would like more practical ideas, read our guide to how to get to sleep quickly, which explores habits that may help you settle at night.
Frequently asked questions about the clocks going back
When do the clocks go back in the UK?
In 2026, the clocks go back on Sunday 25 October. At 2am, they move back one hour to 1am, and the UK returns from British Summer Time to Greenwich Mean Time. The change takes place on the last Sunday in October each year.
Do you get an extra hour of sleep when the clocks go back?
The clock change creates an extra hour in the day, but you will only get an extra hour of sleep if you actually sleep through it. Your normal wake-up time, plans and body clock can all affect how much rest you get.
Why do I feel tired when the clocks go back?
Your internal body clock responds to light, darkness and your usual routine. The one-hour time change, combined with shorter autumn days, can temporarily leave your sleep and wake times feeling out of sync. Not everyone experiences this in the same way.
How long does it take to adjust to the clocks going back?
It varies from person to person. Some people barely notice the change, while others may feel out of sync for several days. A regular sleep routine and exposure to natural daylight can help support your body clock as it adjusts.
Should I change my bedtime before the clocks go back?
Not necessarily. If you usually sleep well, you may not need to do anything special. If you are sensitive to changes in routine, gradually moving your bedtime and wake-up time a little later over a few days may help you adjust more comfortably.
Does the clock change affect children’s sleep?
It can. Some children are sensitive to changes in their usual sleep and wake times. Keeping familiar bedtime routines and adjusting schedules gradually, if needed, may help. There is no need to change everything at once if your child is settling well.
A final thought
The clocks going back is a reminder that our routines change with the seasons, whether we are ready for them or not. You might love the extra hour, feel a little sleepy earlier in the evening or need a few days to get back into your usual rhythm.
Keep things simple: get some daylight, stick to a routine that works for you and make your bedroom a comfortable place to rest. You do not have to perfect your sleep overnight. Sometimes, a few small changes are plenty.
About Land of Beds
Land of Beds is a third-generation family business founded in 1974, with more than 50 years of experience helping people sleep better. Our aim is to make sleep advice straightforward, useful and easy to put into practice.
About this article
Written by: Alice Littler
Last updated: October 2026
Sources and further reading
Written by
Alice Littler
Alice Littler is a Marketing Associate at Land of Beds, where she focuses on creating helpful, engaging content that makes sleep advice simple, relatable and practical for everyday life.
With a degree in Graphic Design and a specialism in branding and design, Alice brings a creative perspective to sleep, bedroom interiors and wellbeing. She is particularly interested in how colour, layout and the wider bedroom environment can influence comfort, mood and the way we experience our spaces.
Her background includes working with well-known brands such as Campari, Aperol, Paulaner and Malfy, alongside developing her knowledge of the bed and mattress industry through working with leading UK manufacturers, including Harrison Spinks, Hypnos and Vispring.
Alice combines her interest in design with a growing knowledge of mattress technology, sleep ergonomics and bedroom comfort to create clear, considered content that helps people make more informed decisions about their sleep.