When the clocks go back on October 25, marking the end of British Summer Time, a sleep expert advises against one common mistake: deliberately delaying bedtime to fall asleep at your 'usual' time.
Harm de Groot, sleep expert at Alpine Hearing Protection, explained that the time change can cause stress in the days before and after. He noted that most people naturally lie in on Sunday, so the adjustment in wake-up time may not be too noticeable, but it becomes noticeable when trying to get to bed that night.
Avoid delaying bedtime
De Groot said: "Don't deliberately delay going to bed just to make sure you fall asleep at your 'usual' time, your normal time that night will effectively be an hour later than it was the night before, so instead, listen to your body and go to bed when you feel sleepy."
He added that getting enough natural light slightly later in the day on Sunday can help the body adjust quicker to the change, as it helps set your body clock.
Helping your body adjust
For most people, the sleep schedule settles back into its usual rhythm within a night or two, but those who already struggle to fall asleep may find even a small change more disruptive. De Groot suggested simple self-care to relax before bed, such as listening to calming music, reading a book, or taking a warm bath.
He also advised being mindful of habits that affect sleep, noting that caffeine can remain in the body for several hours, and alcohol can increase heart rate during the night, affect sleep quality, and prevent restorative rest.
Refreshing your sleep environment
De Groot recommended using the clocks changing as an excuse to change bedding and give the sleep environment a fresh start. He said clean, fresh sheets can create a sense of reset and signal that it's time to wind down and start a new sleep routine.
He also suggested choosing breathable sheets and a duvet with the right tog to stay comfortable without overheating, as being too warm can make it harder to fall asleep. Keeping the bedroom dark, cool, and quiet is key, and reducing noise with earplugs can help those sensitive to sounds.
The clocks go back at 2am on October 25, 2026, slightly earlier than last year when they went back on October 26, 2025.
