Clocks going back? Here's how to ease the shift

On Sunday 25 October, the clocks go back one hour at 2 am, and the UK returns to Greenwich Mean Time (GMT) after the summer months of British Summer Time (BST). On paper, you gain an extra hour in bed. In practice, your body clock doesn't read the calendar, so many of us spend the following days waking too early, feeling flat by late afternoon, or struggling to settle at night.

A few small adjustments before and after the change can make the shift smoother.

Know what's changing

If you're wondering why the whole country changes the clocks at all, the answer starts in 1916, when British Summer Time began. GMT is the UK's standard time and matches Coordinated Universal Time, the global reference point for time zones. During BST, the UK sits one hour ahead of GMT.

The idea was to make the most of natural daylight, and the clocks first moved forward during the First World War to save energy and support wartime productivity. Many countries followed. The UK later tried Double Summer Time, putting clocks two hours ahead in the Second World War, and ran a year-round trial between 1968 and 1971.

Today, the clocks go forward one hour on the last Sunday in March and back one hour on the last Sunday in October. It's called daylight saving time in many places, while the UK calls it British Summer Time (BST).

Understand why it feels bigger than an hour

Clock time is a human agreement. Solar time, based on where the sun sits in the sky, doesn't change when the clock hands do, so your body keeps following the light while the numbers jump. Your circadian rhythm responds to light, meals and routine as much as to the time on the wall, so when the clocks change, it can feel like crossing a time zone without leaving the house.

Some people adapt in a day, while others feel slightly off for a week or more.

Shift your schedule gradually

If you can, start a few days early. Move your bedtime, wake time and meals by 10 to 15 minutes each day, so the change on Sunday feels smaller. If you've left it too late, don't worry. Stick to your usual wake time on Sunday morning and let the new clock time catch up with you.

Chase the morning light

Morning daylight can help your body clock settle into the new timing. After the clocks go back, sunrise arrives an hour earlier on the clock, so mornings feel brighter while sunset and the evenings arrive earlier. Open the curtains as soon as you wake, and spend some time outside before midday, even if it's grey.

Daylight hours keep shortening through the winter months until the winter solstice in December, the shortest day of the year. Longer days and more daylight return after that, and the summer solstice brings the longest day across the Northern Hemisphere.

Until then, lighter evenings are a thing of the past, and darker commutes call for extra care, whether you drive, cycle or walk. Road safety is worth a thought too.

Use the extra hour wisely

It's tempting to stay up later on Saturday night because you have an extra hour. A better plan is to keep your usual bedtime, then treat the extra hour as a slower, calmer start to Sunday.

Use that morning to get into daylight, with a walk, a slow breakfast outside or a trip to the shops on foot. Caffeine late in the day can make it harder to fall asleep while your body is adjusting, so switch to decaf or herbal tea after lunch.

Make the evenings feel restful

Darker evenings can make a slow wind-down feel natural. Dim the lights an hour before bed, put screens away, and create a quiet routine you enjoy, whether that's a warm bath, a book, or a gentle stretch. Doing the same thing each night counts for more than any single step. A silk pillowcase that feels smooth against your skin can make that wind-down feel a little more indulgent.

Plan for early risers

Children and pets don't care what the clock says, and they often wake an hour early for the first few days. Move their bedtime and breakfast later in small steps, the same 10 to 15 minutes you'd use for yourself, and keep their bedroom dark for as long as you can.

Block out the early light

The flip side of lighter mornings is that bright light can reach your bedroom earlier than you'd like. If you want to protect the extra sleep, a silk sleep mask helps keep early light out, whether you're at home or away for the weekend.

Plenty of us notice a dip in mood as the days draw in. A healthy lifestyle helps, so keep a steady routine, get outdoors in the daylight and prioritise your sleep. If low mood lingers, it's worth talking to your GP.