If you’re ever unsure as to whether you’ve lost or gained an hour, just remember this four-word mnemonic: spring forward, fall back.
Did you wake up feeling a little groggier than usual this morning? You’re not alone.
Last night, the UK moved back to Greenwich Mean Time (GMT), with the clocks going back by one hour at 1am on Sunday, 26 October 2025. That means sunset will arrive an hour earlier — but the bonus is an extra hour in bed.
Twice-yearly clock changes can throw even the most disciplined sleep schedule out of whack. So how does this affect your body, mood and energy levels? To find out, L360 spoke to leading sleep and wellness experts.
From tips on resetting your internal body clock to advice on creating a cosier, more sleep-friendly environment, here’s everything you need to glide through the transition with minimal disruption. Because while that ‘extra’ hour may feel like a treat, your body often needs some guidance to adjust smoothly.
Read more: The actual impact of having a bad night’s sleep: according to the experts
Why do the clocks change?
The practice of changing the clocks twice a year has been around for over a century. It was first proposed by British builder William Willett in 1907 and adopted in 1916, during the First World War, to save fuel by making better use of daylight.
The UK observes GMT in winter and switches to British Summer Time (BST) — one hour ahead of GMT — from the last Sunday in March to the last Sunday in October.
When do the clocks change again?
The next clock change is on Sunday, 29 March 2026, when the clocks go forward one hour at 1am. That means lighter evenings — and darker mornings.
Read more: These are the essential biohacking methods all women should be doing
How the clocks changing can mess with your sleep — and how to fix it
Even minor shifts in your schedule can throw your body clock off. Meera Watts, meditation expert and founder of Siddhi Yoga, explains: “Clock changes disrupt the internal rhythm, causing tiredness, mood swings and lighter sleep — similar to mild jet lag.”
So, what helps?
Let light and fresh air be your allies
Sleep expert Michal Szlas, founder of Otty Sleep, recommends spending 15-30 minutes outside within the first hour of waking. “It signals to your brain that it’s time to be alert. Even with shorter daylight hours, any natural light helps.”
Can’t get outside? Bring the sunshine indoors. Enjoy your morning coffee by a bright window, set up your workspace near natural light or invest in a daylight lamp. Small breaks — lunch outdoors, quick yoga stretches by a window or 10 minutes with a book outside — can make a big difference.
Cosy up your bedroom
Colder nights mean it’s time to update your sleep space. Michal advises swapping summer bedding for a heavier duvet and thick, snug covers. Add a soft mattress topper for that ‘sunk-in’ feeling that keeps you warm as the nights draw in, perfect for deeper, more restorative sleep.
Stick to a routine
Meera highlights the importance of consistency: “Keep regular sleep and wake times to help recalibrate your system. Morning routines like sun salutations and mindful breathing signal to your body that it’s time to wake. At night, slower movements, deep breathing and herbal teas like chamomile or tulsi can help calm your mind.”
The good news is that Dr Alpen Patel says your body’s circadian rhythm usually recalibrates within about a week.
Read more: Are your devices affecting your sleep? Here’s what you can do about it
Do all countries change their clocks?
Not everyone observes daylight saving. Some regions have abandoned it, while others, like the US, continue with debates over making it permanent. The EU has also considered scrapping it — but no final decision has been made.
For now, in the UK, the twice-yearly ritual remains. So, if you forgot to adjust your clocks last night, now’s the time — before you show up an hour late for brunch.
Feature image: Canva
