Home LivingWellnessSleepWhen do the clocks go back in the UK?The exact date and time the clocks go back, plus tips on how to get the best night’s sleepWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
Home LivingWellnessSleepWhen do the clocks go back in the UK?The exact date and time the clocks go back, plus tips on how to get the best night’s sleepWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
The exact date and time the clocks go back, plus tips on how to get the best night’s sleep
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Miriam Alonso / Pexels)
(Image credit: Miriam Alonso / Pexels)
As we enter autumn and winter, it’s the time of year that the clocks go back. This means the days will get shorter and the evenings will get dark earlier.
Twice a year, the clocks change to reflect the changing of the seasons. While the clocks go forward at the start of summer, they go back at the start of winter, taking our clocks from British Summer Time (BST) to Greenwich Mean Time (GMT).
But when do the clocks go back in the UK? Do we have to do anything for it? And most importantly, how do we still get a good night’s sleep after the clocks change? Keep reading for all the details…
When do the clocks go back this year?
The clocks will be in GMT for months until they go forward again on Sunday 30th March 2025. Currently, the sun is setting between 6 and 7pm but after the clocks change, the sun will start to set between 4 and 5pm.
Do we lose or gain an hour of sleep?
When the clocks go back, we gain an extra hour. Many people will love this as it means you can get an extra hour in bed or a longer lie-in, which is great for those not getting enough sleep at night.
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While many of us are already looking forward to the clocks going back, an hour extra of sleep a night can affect your sleep schedule. The shorter days and darker mornings and evenings can also contribute to leaving you feeling tired, sluggish and many will experience signs andsymptoms of seasonal affective disorderaka SAD.
It’s recommended that adults get 7-9 hours of sleep a night. However, there are extenuating circumstances to this, for example,if you’re aged 38+, you should be getting 7 hours of sleep, and studies have shown that4.5 - 6.5 hours of sleep is best for brain function. So, to help you prepare for this extra hour on the 29th October, here’s how to ensure you get the best night’s sleep without disrupting your sleep cycle.
(Image credit: Benjamin Voros / Unsplash)
(Image credit: Benjamin Voros / Unsplash)
How to get the best sleep when the clocks go back
Next, stick to 8 hours of sleep or however much you need to feel your best when you wake up. Even an hour more or less makes a difference to your circadian rhythm and hormone production. Try to stick to the standard time you wake up in the morning, carry on your routine as normal and avoid napping in the afternoon to ensure success. It’s also a good idea to consume caffeine the same time you normally would as you could become more reliant on tea or coffee at an earlier time, which will disrupt your body’s cortisol levels. Seewhat time you should stop drinking coffeefor more details.
Finally, adapt your sleeping space to reflect the day. When the clocks go back, the mornings will become brighter earlier and the evenings will get darker quicker. To combat this, make your room dark to avoid unnecessary morning light. However, as the sun begins to rise, use a wake up light to get used to the brighter mornings. Thebest wake up lightsgradually brighten your room so you wake up more naturally, perfect for the lighter starts to the day. For more sleep advice, check outhow to avoid daylight savings jet lag.
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