The clocks go back in the UK at 2am on Sunday October 25, 2026, reverting to 1am. While this theoretically grants an extra hour of sleep, a sleep expert has warned that a common evening habit could undermine the benefit.
Wine and rich meals disrupt REM sleep
Dr Sunny Nayee explained that before the clocks go back, it is crucial to begin weaning off certain detrimental habits, with an evening glass of wine being the first thing to eliminate.
While alcohol can leave you feeling drowsy in the short term, it undermines sleep quality, meaning you do not wake up feeling properly rested. As autumn progresses, the appeal of a comforting meal and a glass of red wine is nearly impossible to resist, but combined together, these two indulgences can prove disastrous for REM sleep.
Timing meals and relying on sleep trackers
Large, rich meals late at night can make falling asleep more difficult, so it is preferable to allow some time between eating dinner and retiring to bed. If you do feel peckish in the evening, opt for a light snack instead of a substantial meal.
Dr Nayee also advises against relying exclusively on sleep metrics to gauge how well-rested you are. Devices such as Apple Watches and Garmins can indicate how restful your night was, but it can prove a double-edged sword. You might believe you have had an excellent night's sleep, but one glance at your watch suggesting otherwise can make every yawn feel twice as worrying.
Maintain a consistent routine
To make the transition as straightforward as possible, avoid trying to over or undercompensate. Heading to bed exceptionally early in an attempt to catch up on sleep can throw you off balance, as can staying up particularly late. It is preferable to maintain a consistent routine and gradually allow your body to adapt when the clocks go back later this month.
