When the clocks go back at the end of October, we all get that rather lovely extra hour in bed. The less lovely part? Feeling surprisingly tired, groggy or out of sorts for the next few days.
It might only be a one-hour change, but your body clock doesn’t necessarily see it that way. Suddenly, the time on the clock and the rhythm your body has become used to are slightly out of sync.
Quick Answer
Feeling more tired after the clocks go back is usually your body adjusting to a change in its circadian rhythm. Most people settle into the new schedule within a day or two, and a few simple changes to light exposure, bedtime and your daytime routine can help make the transition easier.
Why Do You Feel Tired When the Clocks Go Back?
Lucy Ackers, a bed expert at Land of Beds, says the change can temporarily disrupt your circadian rhythm, the internal body clock that helps regulate when you feel awake and when you feel sleepy.
Expert Insight
“When the clocks go backwards, our circadian rhythm – that’s your body’s internal clock – gets thrown out of whack. Even though it’s just an hour, it can leave you feeling groggy and a bit rubbish, especially come Monday morning.”
Lucy Ackers, Bed Expert at Land of Beds
How Long Does It Take to Adjust When the Clocks Go Back?
The good news is that most people bounce back within a day or two. If you’ve already got a solid sleep routine, you’ll probably handle the change more easily.
If you’re already running on empty, whether that’s because of work, young children or simply not getting enough sleep, you may notice more tiredness, irritability and difficulty concentrating while your body adjusts.
How to Adjust When the Clocks Go Back
You don’t need to completely overhaul your routine. A few small changes around the clock change can help your body settle into the new schedule.
01
Start Shifting Your Bedtime Early
In the days before the clocks change, try going to bed around 10 minutes earlier each night rather than suddenly changing your routine by a full hour.
“Small tweaks help your body clock adjust more smoothly. If you just crash your sleep schedule by a full hour overnight, you’ll struggle to fall asleep and end up lying there counting sheep – or scrolling Instagram, let’s be honest.”
Lucy Ackers, Bed Expert at Land of Beds
02
Get Some Light First Thing
As soon as you wake up, expose yourself to light. That might mean opening the curtains straight away or using a bright light indoors on particularly dark mornings.
“Light tells your body it’s time to wake up. It stops your brain producing melatonin, that sleepy hormone, so you actually feel alert instead of like a zombie.”
Lucy Ackers, Bed Expert at Land of Beds
03
Hold Off on That First Coffee
If you can, try having your morning coffee around 30 minutes later than usual in the days around the clock change.
“Caffeine affects your body clock in a similar way to light. Delaying it slightly helps your internal rhythm sync up with the new daylight pattern – and stops you crashing by mid-afternoon.”
Lucy Ackers, Bed Expert at Land of Beds
04
Try to Avoid Napping
It might be tempting when you’re feeling shattered, but staying awake during the day can make it easier for your body clock to settle into its new rhythm.
“Staying active and skipping naps helps reset your body clock by keeping you awake during the day.”
Lucy Ackers, Bed Expert at Land of Beds
05
Rethink Your Breakfast
Your first meal of the day can also become part of your morning routine. Protein-rich foods such as eggs or Greek yoghurt can make a satisfying start to the day, while slow-release carbohydrates such as porridge can help keep your energy steadier through the morning. Try not to rely too heavily on sugary cereals or pastries if they tend to leave you feeling sluggish later.
Give Your Body a Couple of Days
The good news is that the disruption shouldn’t last forever. Give your body a little time, keep your routine as consistent as you can and, for most people, things should begin to feel normal again within a few days. Until March, of course, when we get to do the whole thing in reverse.
About This Article
Written by
Judith Ackers
Judith brings her background in psychology, neuroscience and education to her role at Land of Beds, where she shares expert advice to help customers sleep better. From product information to bedtime routines and sleep-friendly habits, Judith’s insights support Land of Beds’ mission to improve sleep for everyone.
Expert advice from
Lucy Ackers
Lucy is a bed expert at Land of Beds, sharing practical advice on sleep, bedroom comfort and creating healthier sleep routines.
Medically reviewed and approved by
Dr O’Donnell
Dr O’Donnell is a retired General Health Practitioner with over 30 years of experience in the NHS. Her background in patient care, health education and preventative medicine brings trusted medical insight to the sleep and wellbeing content we share.
Last updated by
Alice Littler
Alice brings a background in marketing, design and branding to Land of Beds, where she focuses on making sleep advice simple, relatable and practical for everyday life. She works closely with leading UK bed and mattress manufacturers, building her knowledge of mattress technology, bedroom comfort and sleep wellbeing.
Article reviewed and updated October 2026.