As the evenings get darker and temperatures begin to drop, there's one thing many of us look forward to in autumn: an extra hour in bed!
On Sunday 25 October 2026, the clocks will go back by one hour, marking the end of British Summer Time (BST) and the return to Greenwich Mean Time (GMT).
While the thought of an extra hour's sleep might sound appealing, changing the clocks can have more of an impact on our bodies than you might expect.
So, what actually happens to our sleep when the clocks go back, and how can we make the most of the change?
How Does the Clock Change Affect Your Body Clock?
Our bodies run on an internal 24-hour cycle known as the circadian rhythm, often referred to as our body clock.
This natural rhythm helps regulate when we feel awake, when we start to feel sleepy and how our bodies respond to light and darkness throughout the day.
When the clocks go back, our daily routines suddenly shift by an hour. Although the change might seem small, our bodies don't necessarily adjust immediately.
For example, if you usually wake up at 7am, your body may initially feel ready to wake at 6am after the clocks change. Equally, you might find yourself feeling sleepy earlier in the evening.
The good news is that most people adjust to the change relatively quickly, particularly compared with losing an hour of sleep when the clocks go forward in spring.
Does an Extra Hour in Bed Mean Better Sleep?
An extra hour under the duvet certainly sounds like a bonus, but it doesn't automatically mean you'll wake up feeling more refreshed.
Sleep quality is just as important as sleep quantity, and simply spending longer in bed doesn't guarantee a better night's rest.
If you've been struggling with an inconsistent sleep routine, waking frequently during the night or finding it difficult to get comfortable, an extra hour might not make much difference.
In fact, some people may find themselves waking earlier than usual, as their body clock is still following their previous routine.
Rather than treating the clock change as an opportunity to dramatically change your sleeping habits, it's worth using it as a reminder to prioritise a healthy and consistent sleep routine.
Why Do We Feel More Tired When the Clocks Go Back?
Although we gain an hour, the clock change also means a noticeable shift in daylight.
Mornings initially become lighter, while evenings get darker earlier. As we move further into autumn and winter, the overall number of daylight hours continues to decrease.
Natural light plays an important role in regulating our body clock, helping us feel alert during the day and preparing our bodies for sleep at night.
With darker evenings and less daylight overall, some people may notice changes in their energy levels, mood or sleeping patterns.
And while it's tempting to blame the clocks for feeling tired, shorter days, busy routines and poor sleep habits can all contribute too.
5 Tips to Help Your Body Adjust to the Clock Change
A few simple changes to your daily routine can make the transition easier and help you maintain better sleeping habits as we head into winter.
1. Stick to a Consistent Sleep Schedule
Try to go to bed and wake up at roughly the same time each day, even at weekends.
If you know you're sensitive to changes in your sleep routine, gradually adjusting your bedtime in the days leading up to the clock change may help your body adapt.
2. Make the Most of Morning Daylight
With the clocks going back, mornings will initially become lighter, giving you a great opportunity to enjoy some natural daylight earlier in the day.
Whether it's a short morning walk, having breakfast near a window or spending a little time outdoors, exposure to daylight can help regulate your body clock and support a healthy sleep-wake cycle.
3. Create a Relaxing Bedtime Routine
As the evenings get darker, it's tempting to curl up in bed earlier than usual. However, keeping a consistent wind-down routine can help signal to your body that it's time to sleep.
Try reducing screen time before bed, reading a book or taking a warm bath to help you unwind.
4. Make Sure Your Bedroom Is Sleep-Friendly
Your sleeping environment can have a big influence on how comfortably you rest throughout the night.
Aim to keep your bedroom cool, dark and quiet, and make sure your bedding is appropriate for the colder months.
It's also worth considering whether your mattress and pillows are providing the comfort and support you need. An uncomfortable sleeping surface can make it harder to settle down and stay comfortable throughout the night.
5. Watch Your Caffeine Intake
When the afternoons start feeling darker, reaching for another cup of coffee might seem like the perfect energy boost.
However, caffeine can remain in your system for several hours and may make it more difficult to fall asleep later that evening.
Try limiting caffeine later in the day and maintaining a relaxing evening routine to help your body prepare for rest.
Make the Most of Your Extra Hour
The clocks going back might mean darker evenings and a little adjustment to your usual routine, but it's also a good opportunity to reassess your sleeping habits.
By maintaining a consistent sleep schedule, making the most of natural daylight and creating a comfortable sleeping environment, you can help support better sleep throughout the colder months.
And while we can't control the clocks, we can make sure our bedrooms are ready for a good night's rest.
At Memory Foam Warehouse, we believe comfort is an important part of a good night's sleep. From supportive mattresses to comfortable pillows and mattress toppers, explore our range of sleep essentials to help create a bedroom you'll look forward to relaxing in this autumn and winter.
