Clocks Gone Back? How to Help Your Body Clock Adjust and Sleep Better
Clocks Go Back: How to Sleep Better | The Sleep Fixer
The clocks have gone back, we've gained an extra hour, and in theory, we should all be feeling wonderfully well-rested.
Except sleep doesn't always work like that.
You might find yourself waking earlier than usual, feeling sleepy before your normal bedtime, or struggling to settle into your usual routine.
The good news? Your body clock is incredibly adaptable. And with a little understanding of how it works, you can help your sleep find its rhythm again.
I recently spoke to The Sun about the clock change, why it can affect our sleep and health, and the simple things we can do to support our bodies through the transition.
But there's something I'd love you to understand about the clocks changing that goes beyond the usual sleep tips.
Why Does the Clock Change Affect Your Sleep?
On Sunday 25 October 2026, the clocks went back by one hour as the UK returned to Greenwich Mean Time.
But although our phones and clocks adjusted automatically, our bodies didn't necessarily follow quite so quickly.
That's because we have an internal timing system called our circadian rhythm, or body clock.
Your circadian rhythm helps regulate when you feel awake, when you feel sleepy and a whole host of other biological processes.
And one of the biggest influences on that system is daylight.
When the clocks change, the timing of daylight relative to our daily routines changes too.
Your body might still be operating on yesterday's schedule, even though the clock is telling you something different.
This can mean:
Waking up an hour earlier than you'd like
Feeling sleepy earlier in the evening
Experiencing temporary changes in sleep quality
Feeling a little less alert or energised during the day
Finding that your usual routine suddenly feels slightly out of sync
For most people, this is temporary.
Your body clock hasn't stopped working. It's simply adjusting.
Clocks Go Back: Sleep Tips to Help Your Body Adjust. Start With Your Morning.
One of the biggest misconceptions about sleep is that improving it begins at bedtime.
Actually, so much of what determines how well we sleep happens during the day.
And your morning is particularly important.
1. Get Outside and Let Daylight Do Its Job
Natural daylight is one of the strongest signals your body clock receives.
When light enters your eyes, it sends information to the brain about the time of day, helping to synchronise your circadian rhythm.
So one of the simplest things you can do after the clocks change is get outside during the morning.
You don't need a complicated routine.
You don't need an expensive daylight gadget.
And you certainly don't need to start getting up at 5am.
Just make an effort to spend some time outdoors after waking.
A walk, taking the dog out, or even enjoying your morning cup of tea in the garden can help.
And yes, daylight still counts when it's cloudy.
2. Give Your Body Clock Some Consistency
Your body clock loves predictable signals.
That's not the same as needing a rigid routine where every minute of your day is planned.
It's about giving your body a few reliable reference points.
One of the most useful is your waking time.
Getting up at approximately the same time each morning helps reinforce your body's natural sleep-wake rhythm.
If you've been waking earlier since the clocks changed, resist the temptation to completely overhaul your sleep schedule.
Give your body a little time to adjust.
And remember, going to bed earlier doesn't automatically mean you'll fall asleep earlier.
Sleep works through biology, not determination.
3. Understand Sleep Pressure
Here's something that rarely gets discussed when people talk about the clocks changing.
Your body clock is only one part of your sleep system.
Another important part is sleep pressure.
Sleep pressure builds naturally while you're awake.
The longer you've been awake, the greater your biological drive for sleep generally becomes.
If you start spending much longer in bed because you're worried about the clock change, you might accidentally make your sleep less predictable.
Instead, keep your daytime activity relatively normal, stay active where you can and allow sleepiness to develop naturally.
You can learn more about how sleep pressure and your body clock work together.
What About Screens, Evening Light and Bedtime?
You've probably heard that you should avoid screens before bed.
But I think this advice needs a little more context.
Bright light in the evening can influence your body's melatonin signalling, particularly when exposure is intense or prolonged.
However, screens can also affect sleep because of what we're doing on them.
Watching something exciting, scrolling through emotionally engaging content or getting caught up in work emails can keep your brain alert when you're trying to wind down.
So rather than obsessing over every bit of screen exposure, think about how your evening activities make you feel.
Are they helping you settle?
Or are they keeping your brain switched on?
As the evenings become darker, softer household lighting and a gentle transition towards bedtime can help reinforce the difference between daytime and night-time.
But you don't need to turn your home into a cave at 7pm.
What If Your Child Is Waking Earlier Since the Clocks Changed?
For parents, the autumn clock change can be particularly noticeable.
A child who usually wakes at 6.30am might suddenly be wide awake at 5.30am.
And while the clock says it's earlier, their body might simply be waking at the time it has become accustomed to.
The same applies to bedtime.
Rather than trying to force an immediate adjustment, focus on helping their body gradually recognise the new schedule.
Daylight, activity, familiar routines and consistent timing can all help.
For neurodivergent children, including children with ADHD or autism, changes to familiar patterns may be especially challenging.
Sensory needs, transitions, communication differences and individual sleep patterns all matter.
The goal isn't to force every child into exactly the same routine.
It's to understand what their sleep system needs and make adjustments that work for them.
If your child's sleep has been difficult for a while, the clock change might highlight an existing pattern rather than create an entirely new problem.
Can the Clock Change Affect Your Mood and Energy?
Yes, it can.
Your circadian rhythm doesn't just influence sleep.
It also plays a role in alertness, mood, appetite and other biological processes.
And as we move into autumn and winter, reduced daylight exposure can affect how some people feel.
For most people, a little temporary tiredness after the clock change is nothing to worry about.
But persistent low mood, significant daytime sleepiness or ongoing sleep difficulties deserve attention.
The clock change itself is not a reason to assume something serious is happening.
It's a reminder of how closely connected our sleep, daylight exposure and overall wellbeing really are.
You Don't Need to Work Harder at Sleep
This is probably the most important thing I want you to take away.
Sleep is one of the few things in life where putting in more effort doesn't necessarily produce better results.
In fact, the harder you try to make yourself sleep, the more difficult it can become.
And the clocks changing can make that temptation even stronger.
You start watching the clock.
Calculating how much sleep you're getting.
Going to bed earlier because you think you should.
Trying to force yourself back to sleep when you wake.
But sleep isn't something we can command.
It's a biological process that happens when the right conditions are in place.
So rather than adding another ten rules to your bedtime routine, focus on supporting your natural sleep system.
Give yourself daylight.
Keep your mornings reasonably consistent.
Stay active during the day.
And allow your body a little time to adjust.
Better sleep doesn't have to be complicated.
When the Clock Change Isn't the Whole Story
If your sleep was difficult before the clocks changed and continues to be difficult afterwards, there may be more going on.
Persistent night waking, early morning waking, difficulty falling asleep or feeling constantly exhausted aren't always solved by improving your sleep routine.
That's where understanding what's actually driving your sleep difficulties becomes important.
In my work as The Sleep Fixer, I look at the different systems influencing sleep, including sleep pressure, circadian rhythm, nervous system activation and possible medical factors.
Because the right solution depends on understanding the right problem.
If you'd like to explore what might be affecting your sleep, my Personal Sleep Strategy Session is a 45-minute, one-to-one session where we explore your sleep patterns and create a personalised plan using evidence-based approaches, including CBT-I techniques where appropriate.
For families, my Children's Deep Dive Assessment looks at the factors affecting your child's sleep and helps you identify practical next steps.
You can also explore my free sleep resources to start understanding your sleep system.
The Bottom Line
The clocks might have changed overnight, but your body doesn't have to adjust instantly.
And that's absolutely fine.
Your sleep system is designed to respond to the world around you.
Sometimes it just needs a little time and the right signals to find its rhythm again.
Because good sleep isn't about trying harder. It's about understanding how sleep works.
Kerry Davies is The Sleep Fixer, a UK sleep specialist with over 15 years' experience supporting adults, children and families. Her expert commentary on the October 2026 clock change was featured in The Sun's national health coverage.
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