What happens to your body when the clocks change?

When do the clocks change?

Each year, the clocks are set forward by one hour to increase the hours of evening sunlight. This is often called ‘daylight saving time’. In the UK, the clocks go forward on the last Sunday of March. And they go back by one hour on the last Sunday of October.

Even though the clocks only shift by one hour at a time, this sudden change can significantly disrupt your sleep.

How does the clock change affect your health?

Our sleep is guided by 24-hour cycles, known as ‘circadian rhythms’. Circadian rhythms largely rely on the natural light-to-darkness cycles to promote healthy sleep. When the clocks shift, the hours that we’re exposed to natural light also changes. This can disturb our sleep by changing when we fall asleep or wake up. You might also notice a difference in how alert you feel in the morning or how tired you feel at night.

Some research suggests that the clock change in the springtime can lead to sleep loss (getting less sleep than normal), and sleep debt (not getting enough sleep for multiple nights).

It’s recommended that we get seven to nine hours of sleep per night. Getting less sleep can negatively impact your mental health. If your sleep pattern is disturbed, you may be more likely to:

• feel depressed or anxious
• feel lonely or isolated
• struggle to concentrate or make decisions
• feel irritable

A disrupted sleep cycle can affect your physical health too. It can increase your risk of:

• high blood pressure (hypertension)
• cardiovascular problems
• diabetes

It can also make any existing health problems worse.

It’s important to prepare for any events that can throw off your sleep cycle. This will help you to deal with the transition and maintain a healthy sleeping pattern.

How can I help my body adjust to the clocks changing?

We know that the clocks changing can affect our sleep routines. But there are things you can do to prepare for this shift and minimise the disruption to your life. Here are some of our top tips.

Gradually shift your routine

You can slowly adjust your schedule in the week prior to the clocks going forward, by going to bed 15 to 20 minutes earlier each day. This way, you’ll be more prepared for when the clocks change as you’re already getting used to an earlier bedtime.

You might want to gradually bring other activities forward too, like mealtimes and exercise.

Maximise daylight exposure

Spend time outside during daylight hours. Natural sunlight helps to regulate your circadian rhythm. Daylight exposure can help get your body’s internal clock used to the new timing of daylight hours. It can also help improve your mood.

Maintain good sleep hygiene

It’s important to get consistent, good quality sleep. This is especially vital in the time leading up to the clocks changing. If you’re already sleep deprived, losing an extra hour of sleep will have a much larger impact on your health.

Consider these suggestions to maintain a healthy sleep schedule.

• Keep the same sleep routine on weekdays and weekends
• Avoid caffeine at least six hours before bed
• Limit alcohol intake
• Limit unwanted noise or light distractions from your bedroom
• Stay off your devices 30 minutes before you sleep

Try relaxation techniques

Relaxation techniques may help you to feel calm if you’re struggling to wind down at an earlier time. Or you may be feeling stressed or anxious from a change in your routine.

Techniques include deep breathing, mindfulness and meditation. These can help to calm your body and manage your emotions. This will make it easier to transition into sleep.

If you’re struggling with your sleep and it’s impacting your mental health or daily functioning, visit your GP for advice. Support is available.