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When do the clocks change? Everything you need to know
Written byJodi M Johnson
Reviewed byHeeral Patel
Changing the clocks can sometimes disrupt your daily routine. So, let's take some time to understand why this is and how you can adjust with it
Summary
1What happens when the clock goes forward?
It's time to spring forward... When the clocks go forward by one hour, there’s more daylight in the evenings and less in the mornings...
2Changes to our mood and health
With the sudden jolt of the clocks changing, our circadian rhythms can be thrown off. This can negatively affect...
3Keeping our sleep in check
Did you know that for most healthy adults your circadian clock resets every 24 hours? The Sleep Foundation suggests...
Are you more likely to spring into action, or fall back to sleep?
When the clocks “spring forward,” we lose an hour of precious morning sleep but score longer, sunnier evenings to bask in. But does this small shift in time really have a bigger impact on us than we think?
As the seasons shift, so do our schedules – bringing us to question how even one hour can throw us off. Is it the jolt we need to shake off the winter blues, or does it leave us groggy and in need of a snooze button?
Let’s dive into the spring forward phenomenon and explore how the time change really affects our minds and bodies.
What happens when the clocks go forward?
In the UK the clocks go forward one hour at 1am on the last Sunday in March (unless that’s Easter Sunday).
When the clocks are one hour ahead, it’s called British Summer Time (BST). Meaning there’s more daylight in the evenings and less in the mornings (sometimes called Daylight Saving Time).1
How do the clocks changing impact our mood?
When the clocks change for Daylight Saving Time (DST) and Greenwich Mean Time (GMT), your circadian rhythm – the natural body clock that runs on a 24-hour cycle – can get a serious shake-up. This sudden time shift can mess with your sleep, mood, and productivity,4 leaving you feeling a little off balance.
Your circadian rhythm is like an internal guide, syncing with light and dark to regulate everything from mental sharpness to physical health. It’s not just for humans – animals, plants and even microbes5 follow their own internal clocks, too. So, when that hour shifts, your body might struggle to adjust, and it could leave you feeling sluggish.
But don’t worry, we’ve got tips to help you get back in sync and spring forward with ease.
Keeping your sleep in check
Did you know that for most healthy adults your circadian clock resets every 24 hours?6
The Sleep Foundation suggests that during the days and weeks leading up to the clock changing, you can prepare yourself for the adjustment by making a few changes:7
- practice good sleep hygiene (things that can influence sleep for better or worse)
- establish a consistent sleep routine
- gradually alter your bedtime routine
- spend time outdoors
- nap in moderation
- don’t consume caffeine too close to bedtime
However, if you’re still struggling, we offer a range of products that might provide a little helping hand when it comes to waking up and drifting off.
Cosy up in the evenings with a comforting mug of Twinings Superblends Sleep Tea. A spiced apple and vanilla flavoured herbal infusion with chamomile and passionflower. Smooth and warming, this tea makes the perfect addition to your bedtime routine.
BetterYou Magnesium Sleep Spray 100ml combines magnesium with chamomile, bergamot, and clary sage, aromas to soothe the senses while giving a calming and relaxing effect. Spray on your body and massage well into your skin to stimulate absorption – ideal after showering or before sleep.
One of the best essential oils for sleep, lavender is popularly recommended to those who find dropping off difficult.8 Try out Miaroma Lavender Pure Essential Oil 10ml and create a peaceful and calming experience in your bedroom that leaves you feeling relaxed. Add to a bedside diffuser, use in a massage, or pop just a couple of drops on the underside of your pillow or in your bath.
The Beurer Portable Daylight Therapy Lamp can provide your body with the daylight it misses during the darker months. It’s perfect to position on your desk at work or on your breakfast table to help improve mood and energy levels.
And not to mention Astro Dust Chocolate Superfood Powder 240g. This super versatile and convenient all-in-one mushroom and adaptogenic blend has lots of important vitamins and may be worth adding to your winding down routine.
But that’s not all, we have more dreamy options in our favourite products for a restful sleep.
What happens when the clocks go back?
Let’s turn back time... When the clocks go back by one hour, the UK is on Greenwich Mean Time (GMT).1 This happens at 2am on the last Sunday in October.
Have you heard of ‘equinox’? It’s an event in which a planet’s subsolar point passes through its Equator. The equinoxes are the only time when both the Northern and Southern Hemisphere experience roughly equal amounts of both daytime and nighttime.2
The dates of when the clocks change line up roughly with the equinoxes, but with a slight bias towards keeping light evenings through September.3
The final say
Feeling a bit more prepared for when the clocks change? We second that.
With a newly adjusted morning or night-time routine – and with the help of our recommended products – you’ll be able to adapt round the clock.
For a little extra help, we asked a sleep scientist to weigh in how to fall asleep quicker.
If you really feel out of sync due to these time adjustments, or experience low mood as a result, then it’s best you speak to your GP. They can advise on what's best for you.
This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
- Government Digital Service. When do the clocks change? [Internet]. GOV.UK. 2016. Available from: https://www.gov.uk/when-do-the-clocks-change
- National Geographic. Equinox [Internet]. education.nationalgeographic.org. 2023. Available from: https://education.nationalgeographic.org/resource/equinox/
- National Geographic. Equinox [Internet]. education.nationalgeographic.org. 2023. Available from: https://education.nationalgeographic.org/resource/equinox/
- Rishi MA, Ahmed O, Barrantes Perez JH, Berneking M, Dombrowsky J, Flynn-Evans EE, et al. Daylight saving time: an American Academy of Sleep Medicine position statement. Journal of Clinical Sleep Medicine. 2020 Aug 26;16(10).
- National Institute of General Medical Sciences. Circadian Rhythms [Internet]. National Institute of General Medical Sciences. 2022. Available from: https://nigms.nih.gov/education/fact-sheets/Pages/Circadian-Rhythms.aspx
- Pacheco D. Can You Change Your Circadian Rhythm? [Internet]. Sleep Foundation. 2023. Available from: https://www.sleepfoundation.org/circadian-rhythm/can-you-change-your-circadian-rhythm
- Pacheco D. Daylight Saving Time - How Time Change Affects Sleep [Internet]. Sleep Foundation. 2020. Available from: https://www.sleepfoundation.org/circadian-rhythm/daylight-saving-time
- Karadag E, Samancioglu S, Ozden D, Bakir E. Effects of aromatherapy on sleep quality and anxiety of patients. Nursing in Critical Care. 2015 Jul 27;22(2):105–12.
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