Tonight, the clocks fall back, and just like that, we all get an extra hour of sleep – or at least, that’s the plan.
Daylight saving time is winding down, which means mornings will get a little lighter and evenings a touch darker. It’s an annual ritual designed to make better use of daylight, but for your body clock, the change can feel anything but simple.
“Quality sleep comes from consistency, not just a few extra minutes in bed. So that extra hour might not translate to feeling more rested, unless your routine and environment support good sleep,” says Dr. William Lu, practicing physician and Medical Director for Dreem Health.
So, as part of our Fall Back into Great Sleep campaign, here’s how to wake up tomorrow feeling more alert, and not like you’re stuck in a time warp.
Dr William Lu
Dr William Lu is a sleep medicine physician with a primary specialty in family medicine. He has clinical interests in sleep apnea, restless leg syndrome, and intersects between technology and medicine.
When exactly do the clocks turn back in 2025 in the UK?
Tonight at 2 am on Sunday 26th October, the clocks fall back by an hour. This happens every last Sunday of October, a yearly tradition across the UK and much of Europe.
The end of daylight saving time
2 am on Sunday 26th October, the clocks fall back by an hour.
The aim is to make mornings brighter and longer, so we can try to make the most of sunlight, as the days get shorter and darker during the winter months.
Daylight saving started over a century ago, partly to save energy and help people sync daily routines with sunlight during the summer. Fun fact: Benjamin Franklin actually floated the idea way back in 1784, though it wasn’t widely adopted until much later. The more you know!
When this ends, the extra hour may sound like a treat, but don’t be surprised if your body clock needs a little nudge to fully adjust to its new normal.
Do we gain an hour or lose an hour of sleep tonight?
With the clocks falling back tonight, most of us get a welcome bonus: an extra hour in bed. It sounds like a Sunday morning dream, and for many, it is — but don’t get too comfortable just yet.
We hate to be the bearer of bad news, but sadly even a one-hour shift can throw off your circadian rhythm. For those not in the know, that’s the internal clock that regulates when you feel alert and when you feel sleepy.
When the clocks “fall back,” we technically gain an extra hour of sleep
“When the clocks “fall back,” we technically gain an extra hour of sleep, but our internal body clock doesn’t adjust that quickly,” says Dr Lu. “Our circadian rhythm is guided by light and dark cues, internal sleep schedules, and not the time on the clock.”
“So even though it’s 7:00 am on your phone, your body still feels like it’s 8:00 am for a few days, so you may feel like you are waking up earlier than you typically would do.”
You may also notice that it’s harder to drift off at your usual time, or that you feel groggier than expected the next morning. Don’t fret, as a few small adjustments can help your body recalibrate in no time. But what changes could you see happen with your sleep this week?
3 changes you might notice next week
While reactions vary, the following three changes are the most common signs that your sleep schedule has shifted.
1. You wake up earlier
Even though falling back gives you an extra hour in bed, it doesn’t always translate to more rest.
According to Harvard Health, many people actually wake up earlier than usual the next morning.
The sudden shift can throw your body clock slightly off, meaning you might drift off easily but wake up sooner — or more often — than expected. Sleep can feel fragmented, leaving you dazed despite technically getting more hours.
The good news? Most people adjust within a few days, but being mindful of your bedtime routine can help your body smooth out the transition faster.
2. You have trouble falling asleep
Struggling to fall asleep after daylight saving ends? It’s pretty simple why. Shorter, darker evenings mean you’re getting less natural light, the very thing your body relies on to keep your sleep on track.
What is melatonin?
Melatonin is one of the key sleep hormones that’s responsible for making us feel sleepy. Our bodies produce it in response to darkness, which is why we feel naturally tired in the evenings.
Daylight helps suppress melatonin, the hormone that signals it’s time to wind down, and keeps your internal clock on schedule.
When the clocks change, your sleep cycle can fall out of sync, making it trickier to fall asleep at your usual bedtime because your body feels like it’s earlier than the clock shows.
3. You wake up more in the night
Another side effect of a disrupted sleep schedule is, perhaps unsurprisingly, a disrupted night’s sleep.
Even if you don’t struggle to fall asleep, your body clock being out of sync can cause more frequent awakenings during the night, meaning your forty winks aren’t as restful as they once were.
You might find yourself tossing and turning, waking up earlier than usual, or feeling restless despite being in bed long enough. Sticking to a consistent nighttime routine and keeping your bedroom environment calm can help smooth out these sleep hiccups in just a few days.
3 ways to stop the clock change from ruining your sleep tonight
1. Get outside tomorrow
“Natural light is the most powerful signal for your circadian rhythm – it helps your brain understand that it’s daytime and helps to reset your internal clock,” says Dr Lu.
Even 15–30 minutes of sunlight can make a big difference in how alert you feel during the day
“Even 15–30 minutes of sunlight can make a big difference in how alert you feel during the day and how easily you fall asleep that night,” he advises.
By getting outside as much as possible over the next few days, your body will suppress melatonin and produce serotonin, helping to keep your circadian rhythm ticking along.
So embrace the season of crunchy leaves and long walks, and get out there for some much needed winter sun and feel the difference in your doze.
2. Maintain excellent sleep hygiene
As we slide into the colder, darker months, keeping your sleep on track is more important than ever. But what does good sleep hygiene actually look like?
What is sleep hygiene?
Sleep hygiene refers to our lifestyle, habits and environment that impact the quality of sleep we get. It includes our diet, exercise, bedroom and what we do in our spare time.
Start by limiting caffeine to the morning and resist the temptation to chase that 3 p.m. slump with another cup.
Make your bedroom a sleep-only zone, ditch screens in the evening and try to stick to a consistent bedtime and wake-up schedule.
Give it a few days, and the clocks falling back will be a distant memory, without leaving your sleep cycle in disarray. A few small tweaks now can make mornings feel a lot less groggy.
3. Don’t treat yourself to a Sunday morning lie-in
A classic Sunday lie-in can be tempting, but can actually make going to sleep tomorrow night that much harder.
Sleeping in can confuse your body’s rhythm even more
Dr. Lu agrees, saying “Sleeping in can confuse your body’s rhythm even more. It’s tempting, especially when the clock says you “have more time,” but staying on your normal schedule helps your internal clock sync up faster.”
A long lie-in can delay your sleep that night and make Monday feel rougher than it needs to be. Instead, get outside and keep to your regular bedtime routine. You’ll feel like a sleep champion.
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