It’s that time already! The clocks are about to go back, so check out everything you need to know for a restful night’s sleep when it happens.
Drink the dregs of that Aperol spritz, because if October’s arrival and the warm-yet-grey weather weren’t indication enough, we’re entering a new phase of the year: winter is coming, and the clocks are about to go back an hour across the UK.
We know, we know. It feels like only yesterday we lost an hour of precious sleep when the clocks sprang forward, leaving us groggy, grumpy and questioning our life choices. But now, we’re finally getting that hour back as we swap British summer time for Greenwich mean time. The silver lining? An extra hour in bed.
Before party season kicks off and the late nights inevitably follow, consider this your permission slip to slow down and catch up on some much-needed rest. Here’s everything you need to know about the clock change, when it happens and how to make the most of that extra hour of shut-eye.
When will the clocks change in October 2026?
On Sunday 25 October 2026, the clocks will go back by one hour at 2am BST, giving us all an extra hour of beauty sleep. So, hopefully, you’ll be dreaming of those Uggs and JW Anderson loafers when the change happens.
That means if you go to bed at midnight after binge-watching season three of Nobody Wants This and wake up at 8am for a Pilates class, you’ll have bagged yourself nine hours of sleep rather than eight. Win!
Aside from making our lives confusing twice a year, there’s a practical reason for the clock change. The idea is to make better use of daylight by shifting an hour of light from the mornings to later in the day, helping us make the most of the limited daylight during the darker months. It can also support outdoor activities and work, potentially helping to conserve energy. Basically, it’s an attempt to stop you from going an entire working day without seeing daylight and feeling even moodier as a result.
How does the clock change impact our sleep?
Kabode teamed up with health experts to explore how the clock change can affect our sleep quality.
“The autumn clock change can disrupt the body’s natural circadian rhythm, which is essentially our internal body clock, influenced by external sunlight,” says ENT surgeon Ravinder Natt. “When clocks are moved back an hour, this creates a mismatch between external time and our internal clock, governed by the brain. This can alter our sleep-wake patterns and hormone production, contributing to fatigue, low mood and decreased productivity.”
However, that extra hour shouldn’t be a game-changer for most of us.
Dr Anand Singh explains that a one-hour change is unlikely to have a significant impact on its own over a single night. However, he notes that “those people who already have sleep deprivation or follow poor sleep hygiene may be more affected, as well as individuals who are working shifts”.
And if you’re an early bird, you might feel the effects a little more. “Some people can be more prone to these changes due to individual variations in sleep schedules, especially affecting the larks or earlier risers,” says Natt.
How can you get the most out of that extra hour of sleep with the clock change?
Here are Dr Singh’s top tips for improving your sleep hygiene:
- Stick to a sleep schedule. Aim to go to bed and wake up at the same time every day, including weekends, adjusting to the new clock times.
- Keep your nightly routine consistent. A regular wind-down routine can help signal to your body that it’s time to sleep.
- Invest in a quality bed and bedding. Comfort is key to getting a good night’s rest.
- Get enough exercise during the day. Regular physical activity can support better sleep, unless your doctor has advised otherwise for medical reasons.
- Keep your bedroom cool. Set your thermostat to a comfortably cool temperature before bed.
- Avoid screens before sleep. Put your phone away and avoid blue light for at least 30 minutes before bedtime.
- Dim the lights and turn down the volume. Avoid bright lights and loud music as you wind down for the night.
- Cut back on caffeine and alcohol in the evening. Limit drinks such as tea, coffee and energy drinks, and avoid caffeine and alcohol after 8pm.
Images: Pexels