clocks going forward in spring, woman in bed with a sleep mask on, blocking out the early morning light

Why the Clocks Going Forward Affects Your Sleep (and How to Prepare)

When do the clocks go forward?

At 1am on Sunday 29th March 2026, clocks in the UK move forward one hour for daylight saving time, meaning we lose an hour overnight. While one hour may not seem significant, this shift can have a noticeable effect on sleep and overall wellbeing. Many adults find themselves feeling more tired, less focused, and struggling to fall asleep in the days following the change.

This is because the time change disrupts the body’s circadian rhythm — the internal clock that regulates when we feel awake and when we feel sleepy. Fortunately, understanding why this happens can help you take simple steps to make the transition easier.

Bright sunlight coming through a window early in the morning

Why the Clock Change Disrupts Sleep

The body’s circadian rhythm is largely controlled by light exposure. Natural light signals to the brain when it is time to wake up, while darkness encourages the release of melatonin, the hormone that helps us fall asleep.

When the clocks go forward, our schedules suddenly shift by an hour, but our internal body clock doesn’t adjust instantly. As a result, many people feel like they are waking up earlier than their body is ready for and going to bed before they naturally feel tired.

This mismatch can cause several short-term sleep problems, including:

Difficulty falling asleep at night
Feeling groggy in the morning
Reduced concentration during the day
Increased daytime sleepiness
Temporary disruption to mood and energy levels

For some adults, especially those who already struggle with sleep, it can take several days, or even up to a week, for the body to fully adjust.

The good news is that there are practical ways to prepare your body for the change and minimise the impact on your sleep.

Woman wearing blackout eye mask to block out early morning light

5 Tips to Help You Prepare for the Clocks Going Forward

1. Gradually adjust your bedtime

One of the easiest ways to prepare for the clock change is to slowly shift your sleep schedule before it happens. Try going to bed around 10–15 minutes earlier each night for several days leading up to the change.

This gradual adjustment helps your body adapt more naturally and reduces the sudden shock of losing an hour of sleep overnight.

2. Get exposure to morning light

Morning light plays a key role in resetting your internal body clock. Exposure to natural daylight signals to your brain that it’s time to wake up and helps regulate your circadian rhythm.

Try opening your curtains as soon as you wake up or spending a short amount of time outdoors in the morning. Even a brief walk outside can help your body adjust more quickly to the new schedule.

3. Be mindful of caffeine later in the day

Caffeine can stay in your system for several hours, which means drinking coffee, tea, or energy drinks too late in the day may make it harder to fall asleep at night.

In the days leading up to the clock change, consider limiting caffeine in the afternoon and evening so your body can wind down more easily when bedtime arrives. Instead of a caffeinated coffee of tea, reach for a cup of relaxing new forest tea.

4. Wear a sleep mask to block early morning light

As the days get lighter earlier in spring, sunlight can start to creep into your room earlier than usual. This can wake you up before you’re ready, especially while your body is still adjusting to the time change.

A blackout sleep mask can help block out early morning light and create a darker sleeping environment, making it easier to stay asleep until your alarm goes off.

5. Create a relaxing bedtime routine

A calming wind-down routine before bed can signal to your body that it’s time to sleep. Activities like reading, stretching, meditating, or taking a warm shower can help prepare both your mind and body for rest.

At the same time, try to reduce exposure to bright screens before bed, as the blue light from phones, tablets, and televisions can interfere with melatonin production and make it harder to fall asleep.

How Long Does It Take to Adjust?

Most people adjust to the clock change within a few days, although some may take closer to a week. Maintaining consistent sleep and wake times, getting natural daylight during the day, and supporting your sleep environment can all help your body adapt more quickly.

While the clocks going forward can temporarily disrupt sleep, making small adjustments ahead of time can help reduce the impact and keep your sleep routine on track.