When Do the Clocks Go Back in 2026? How to Protect Your Sleep

Sleep Notes · Updated October 2026 · 5 minute read

An extra hour sounds like a gift, and on the night it is. But plenty of us spend the following week feeling oddly out of step: waking before the alarm, flagging by mid-afternoon, and wondering why it's dark when we leave work. Here's why that happens, and a gentle way to get through it.

Why an extra hour can still leave you tired

Your body clock runs on light. Morning light tells it the day has started; darkness in the evening tells it to wind down. When the clocks go back, mornings are briefly brighter but evenings arrive an hour earlier, at a time of year when the days are already getting shorter. The change is only an hour, yet it lands on top of that seasonal shift, which is why many people feel sluggish for a few days afterwards.

Early risers and young children tend to notice it most. If your household is usually up at 6am, expect that body clock to say 5am for the first few mornings.

A five-day plan to ease into the change

Start on Wednesday 21 October and the change barely registers by Sunday.

• Move bedtime a little later each night. Shift it by 10 to 15 minutes from Wednesday, so by Saturday you're already close to the new time.
• Keep your wake-up time steady. A consistent morning is the strongest anchor your body clock has.
• Get daylight early. Open the curtains straight away, or take a short walk within an hour of waking.
• Dim the evenings. Switch to lamps and warm bulbs after dinner, and put screens away half an hour before bed.
• For children, shift bedtime by 15 minutes a night over the same few days rather than all at once.

On the night: Saturday 24 October

Change any manual clocks before you go to bed, so you wake up to the right time. Then use the extra hour on purpose. Rather than losing it to your phone, give it to a proper wind-down: a bath, a book, a cup of something warm, fresh sheets. On Sunday morning, get up at your usual time by the new clock, even if you feel wide awake earlier.

Set up your bedroom for darker evenings

Keep it cool, not cold. A bedroom of around 16 to 18°C is commonly recommended for sleep. As the heating comes back on, set it to drop before bedtime rather than run all night. If you're still under a summer duvet, our UK tog guide explains when to switch.

Choose breathable bedding. Central heating and heavier duvets make it easy to overheat. Cotton sateen, the fabric we work with at Sukun, is breathable and smooth, so it stays comfortable under a winter tog without trapping heat. Not sure which weave suits you? Read cotton sateen vs percale.

Manage the light. For the first week, mornings will be brighter earlier, so blackout lining or a sleep mask helps late risers. In the evening, warm low lighting tells your body it's nearly time.

Make it a ritual. We like a simple rule: change the clocks, change the sheets. Freshly made bedding on Sunday night is a small signal that the season has turned, and it makes an early bedtime feel like a treat rather than a chore.

Quick answers

What time do the clocks go back in 2026? At 2am on Sunday 25 October 2026, clocks go back to 1am.

Do we gain or lose an hour? You gain an hour. Sunday 25 October is 25 hours long.

When do the clocks go forward again? At 1am on Sunday 28 March 2027, when British Summer Time begins.

How long does it take to adjust? Most adults settle within a few days to a week. Starting a few days early, as above, shortens that.

How do I help my baby or toddler adjust? Move naps, meals and bedtime later by about 15 minutes a day in the days before, and keep mornings bright.

The bottom line

The clocks go back at 2am on Sunday 25 October. Ease in from midweek, keep your mornings steady and bright, and treat the extra hour as an invitation to rest properly. A cool room and breathable bedding will do the rest as the long evenings settle in.