The UK clocks go back on October 25, 2026, at 2am, marking the end of British Summer Time (BST) and a return to Greenwich Mean Time (GMT). While many look forward to an extra hour in bed, mental health charity Change Mental Health warns that this shift can disrupt sleep patterns and exacerbate conditions like Seasonal Affective Disorder (SAD).
Why the extra hour doesn't compensate for sleep debt
According to Change Mental Health, there is a common misconception that gaining an hour of sleep when the clocks go back fully compensates for any lost sleep. However, the body’s internal clock does not adjust immediately. The disruption can lead to sleep disturbances and increased sleepiness in the days following the change.
The charity explains: “When we ‘fall back’ and gain an extra hour of sleep, some believe it compensates for the sleep debt. However, your body clock isn’t immediately adjusted. This disruption caused by changing the clocks can lead to sleep disturbances and increased sleepiness in the days.”
Impact on mental health
The clock change can worsen symptoms of SAD, depression, and feelings of isolation. Reduced daylight hours and diminished sun exposure may result in lower spirits, decreased energy levels, and heightened sadness and exhaustion. The change can also interfere with the body’s natural circadian rhythm, potentially raising the risk of depression, low mood, and even suicidal thoughts.
Additionally, earlier sunsets can have an isolating effect. With limited daylight, outdoor activities and social interactions may be curtailed, leading to a sense of isolation and social withdrawal.
Tips to mitigate the effects
Change Mental Health offers several recommendations to help adjust to the clock change:
- Maintain a consistent routine: Stick to a regular daily schedule, especially for sleep and meal times. Consistency helps regulate the body’s internal clock.
- Stay active: Physical activity boosts mood and energy levels.
- Seek daylight: Spend time outdoors during daylight hours, even if just sitting outside. Natural light helps regulate the circadian rhythm and improve mood.
- Stay connected: Keep in touch with friends and family to combat loneliness.
- Practice relaxation techniques: Deep breathing, meditation, grounding, or mindfulness can help manage stress and anxiety related to the change.
Where to get support
For mental health support, the Hub of Hope lists organisations and services across the UK. For local support, search by location and select at least one support need. The NHS advises that if you or someone else is in danger, call 999 or go to A&E. For urgent mental health help, use NHS 111 online or call 111. The NHS reminds: “Your mental health is as important as your physical health. You will not be wasting anyone’s time.”
