As the UK prepares for the clocks to fall back an hour on 26th October 2025, many will welcome the extra time in bed. But this annual change can disturb sleep patterns, affecting circadian rhythms and worsening conditions such as anxiety and depression. Dr Hana Patel, resident sleep expert at Time4Sleep, shares practical advice to help adults and children maintain healthy sleep habits during this period.
Dr Patel explains: “When the clocks change, our circadian rhythm, the internal body clock that helps regulate hormones and temperature, needs to recalibrate, and it can take a few days for the body to adjust. Disrupted sleep can cause fatigue, potentially worsening conditions like depression and anxiety.”
To support this transition, Dr Patel offers guidance rooted in sleep science to help minimise disruption.
How to maintain sleep quality
- Adjust bedtime gradually. For adults, a gradual adjustment to your bedtime routine can help minimise the impact of the clocks changing. Major changes are not necessary, but going to bed slightly earlier can prevent your sleep quality from suffering. On the night the clocks change, go to bed 20 minutes earlier than you normally would, and over the next couple of weeks bring this time forward by another 20 minutes every few days. This can help prevent early wake-ups or oversleeping, which could leave you feeling more tired in the mornings.
- Keep wake times consistent for children. Children thrive on routine, and the clocks changing can interrupt their natural sleep schedule. I would recommend focusing on being consistent with waking times rather than bedtime, and unless they are already napping, avoid letting them sleep during the day. Their natural sleep cycle should reset after a day or two. It’s also important to keep their bedtime routine consistent. Do not change their usual activities before bed, as this consistency helps them adjust more easily.
- Avoid daytime naps. Napping during the day often interferes with our ability to get good quality sleep at night, and this is especially true when the clocks change. Instead, stay awake during the day and focus on getting better sleep at bedtime. If you really need to rest during the day, avoid napping for more than 30 minutes.
- Reduce stimulation before bed. Limit television, tablets and phones for at least a few hours before bedtime, as the blue light can make it harder to fall asleep. Cutting out stimulants improves sleep around the clock change and helps the body reset more easily. You should also avoid caffeine, sugar, and fatty or acidic foods before bedtime, as these can interfere with sleep quality.
The British Sleep Society notes that even small disruptions to sleep schedules can affect mood and concentration, particularly in people with pre-existing mental health conditions. By following Dr Patel’s advice, such as adjusting bedtime gradually and limiting stimulants, individuals can adapt more smoothly to the clock change.
The NHS website also provides resources on improving sleep hygiene. As the 26 October transition approaches, these expert tips can help ensure restful nights and refreshed mornings.
