Five ways to adjust as clocks 'fall' back this Sunday

Professor Gurprit Singh Lall discusses tips to help us adjust to the clocks changing on Sunday 25 October.

On Sunday 25 October, clocks across the UK will go back by one hour. While many people welcome the opportunity for an extra hour in bed, the change can disrupt our internal biological clocks, affecting sleep, alertness and wellbeing.

Our bodies operate on an approximately 24-hour cycle, known as the circadian rhythm, which regulates when we feel sleepy, alert and hungry. This internal clock is strongly influenced by natural daylight, particularly morning light.

Although gaining an hour sounds beneficial, research suggests we don't necessarily use it for additional sleep. A recent UK study involving nearly 12,000 adults found that people gained only around 33 minutes of sleep when the clocks went back.

The change also means darker evenings, which can affect opportunities for outdoor activity and light exposure. For some individuals, particularly those already experiencing sleep difficulties or seasonal changes in mood, maintaining a regular routine becomes especially important.

Five tips to help your body adjust

1. Get outside in the morning. Natural daylight helps synchronise your internal body clock. Aim to spend 20-30 minutes outdoors during the morning, even when it's cloudy.

2. Maintain consistent sleep times. Try to wake up and go to bed at approximately the same time each day, including weekends.

3. Adjust gradually. If you're particularly sensitive to clock changes, consider shifting your bedtime and wake-up time by 15-20 minutes over several days.

4. Reduce bright light before bedtime. Dim household lighting and reduce exposure to bright screens during the hour before sleep to support natural melatonin production.

5. Stay active during daylight hours. Regular physical activity, particularly outdoors, can support sleep quality, mood and general wellbeing.

The important message is that good sleep depends not simply on how many hours we spend in bed, but also on when we sleep and how well our biological clock aligns with our daily routine. As we enter the darker winter months, making the most of natural daylight and maintaining consistent sleep habits can help protect both our sleep and mental wellbeing.

Professor Gurprit Singh Lall is a Professor at Kent and Medway Medical School (KMMS) and the University of Kent. KMMS is a partnership between Canterbury Christ Church University and the University of Kent, was established with a commitment to widening participation and creating an inclusive environment for future medical professionals.