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Out of sync when the clocks change? Don’t lose sleep over it! Let’s look at why it messes with your routine and how you can adjust like a pro
Summary
1What happens when the clocks go forward?
Luckily, there’s more daylight in the evenings but less in the mornings (sometimes called Daylight Saving Time)...
2How do the clocks changing impact our mood?
Your circadian rhythm – the natural body clock that runs on a 24-hour cycle – can get a serious shake-up...
3Sleep tips for the clocks changing
Practice good sleep hygiene: this includes habits and your environment, as they can all influence sleep for better or worse…
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, leaving you feeling a little off balance.2-3
Your circadian rhythm is like an internal guide, syncing with light and dark to regulate everything from mental sharpness to physical health.2 It’s not just for humans – animals, plants and even microbes4 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.
- Practice good sleep hygiene: this includes habits and your environment, as they can all influence sleep for better or worse. Try keeping your bedroom cool, quiet and dark, avoiding screens for at least 30 minutes before bed
- Create a consistent sleep routine: going to bed and waking up at the same time every day helps regulate your body’s internal clock (circadian rhythm). This helps promote better quality sleep and makes falling asleep and waking up easier5
- Gradually alter your bedtime routine: if you need to shift your sleep schedule do so gradually – by about 15 to 30 minutes each night. A slow, steady transition allows your body to adapt6
- Spend time outdoors: exposure to sunlight during the day helps signal to your body when it should be awake and when it’s time to wind down at night. Research shows that getting outside, especially in the morning, can improve sleep quality7
- Nap in moderation: short naps (20-30 minutes) earlier in the day are ideal for supporting energy without affecting nighttime sleep. Studies suggest that longer naps or naps taken too close to bedtime may lead to you feeling more groggy and disrupt your nighttime rest8
- Avoid caffeine too close to bedtime: that goes for dark chocolate too. Caffeine can delay you getting to sleep and in some people it can take up to six for the effects of caffeine to wear off9
If you're still tossing and turning, don’t worry – we've got a whole line-up of products to give you a little helping hand when it comes to waking up and drifting off to dreamland.
Unwind and cosy up with the ultimate bedtime brew. This tea combines the sweet, spiced warmth of apple and vanilla with chamomile and passionflower. Smooth and oh-so-warming, this delightful herbal infusion is the perfect companion to your routine.
Simply pop the teabag in hot water and let the infusions do the rest. Sip, relax and drift off.
This spray blends magnesium with the calming scents of chamomile, bergamot and clary sage to help soothe the senses and melt away the day. Perfect for unwinding, it works wonders on your senses and gives your body that relaxing effect.
We suggest spraying generously onto your skin and massaging in – even better after a warm shower or just before you get in bed. Sweet dreams await.
Potentially your new bedtime BFF. Lavender is a popular essential oil and scent recommended to those who find dropping off difficult.10 Known to promote a peaceful and calming environment, this is perfect for the bedroom. So, create your own serene, peaceful retreat right at home now.
Why not try and add a few drops to your bedside diffuser for a relaxing evening ritual? You can even add it to your bath for the ultimate zen experience. Sweet dreams are just a drop away.
Note: Pure essential oils should never be applied directly and undiluted to the scalp/skin or bath as it can lead to scalp burns and skin damage. Please dilute properly, read warnings and follow instructions provided on the product label carefully before use.
Brightness right on your bedside table, no matter the weather. This nifty gadget can bring light during those darker months. It’s the perfect pick-me-up for your desk, breakfast table or anywhere you need.
Feel ready to take on the day, whether you’re working from home or enjoying your morning coffee, this lamp can be taken just about anywhere.
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.
1. Government Digital Service. When do the clocks change? [Internet]. GOV.UK. 2016. Available from: https://www.gov.uk/when-do-the-clocks-change
2. 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).
3. MONK TH, APLIN LC. Spring and Autumn daylight saving time changes: Studies of adjustment in sleep timings, mood, and efficiency. Ergonomics. 1980 Feb;23(2):167–78.
4. 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
5. Bumgarner JR, Nelson RJ. Light at Night and Disrupted Circadian Rhythms Alter Physiology and Behavior. Integrative and Comparative Biology. 2021 Mar 31;
6. 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
7. Wood L, Tomlinson M, Pfeiffer J, Walker K, Keith R, Smith T, et al. Time spent outdoors and sleep normality: A preliminary investigation. Population Medicine. 2021 Mar 4;3(March):1–6.
8. Mantua J, Spencer RMC. Exploring the nap paradox: are mid-day sleep bouts a friend or foe? Sleep Medicine [Internet]. 2017 Sep;37:88–97. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5598771/
9. Drake C, Roehrs T, Shambroom J, Roth T. Caffeine Effects on Sleep Taken 0, 3, or 6 Hours before Going to Bed. Journal of Clinical Sleep Medicine [Internet]. 2013 Nov 15;09(11). Available from: https://jcsm.aasm.org/doi/10.5664/jcsm.3170
10. 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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