As autumn deepens across the UK, the familiar seasonal ritual of adjusting our watches and phones is fast approaching — yes, it’s nearly time for the clocks to go back. This year, the clocks change UK will occur on Sunday, October 27, 2025, at 2am, when the time will move back one hour to 1am, marking the official end of British Summer Time (BST) and the return to Greenwich Mean Time (GMT).
While the extra hour of sleep may sound appealing, experts warn that the transition when the clocks go back can temporarily disrupt your body’s natural rhythm, impact mental health, and even influence productivity levels.
Why Do the Clocks Go Back?
The clocks change UK each October as part of a century-old practice first introduced to make better use of natural daylight. The idea was that shifting time would help conserve energy and allow people to enjoy more sunlight in the mornings during winter.
However, in recent years, the concept has become increasingly controversial. Many experts argue that the change can do more harm than good, especially given the disruption to sleep and the potential health impacts linked to altered circadian rhythms.
Dr. Rachel Mills, a sleep scientist at the University of London, explains, “When the clocks go back, our bodies experience what’s known as ‘social jet lag.’ Even a one-hour change can impact alertness, mood, and metabolism for several days.”
Health Impacts: More Than Just Lost Sleep
When the clocks go back, many people experience immediate but subtle effects on their physical and mental health. The earlier sunset means shorter daylight exposure, which can trigger a drop in serotonin levels — a hormone that helps regulate mood.
This can increase the risk of Seasonal Affective Disorder (SAD), a condition characterized by fatigue, low mood, and lack of motivation during darker months. Studies have also found that the days following the clocks change UK see a temporary rise in road accidents, workplace injuries, and heart-related incidents due to disrupted sleep patterns.
To combat this, experts suggest simple lifestyle adjustments in the week leading up to the time change:
- Go to bed 15 minutes earlier each night before the shift.
- Spend time outdoors during daylight to help your body adapt.
- Reduce caffeine intake in the evening.
- Avoid screens before bedtime to minimize blue light exposure.
One Simple Way to Protect Your Health and Sleep
According to a recent feature by The Star, maintaining a consistent bedtime routine is the single most effective way to protect your sleep quality when the clocks go back. Going to bed and waking up at roughly the same time daily helps the body’s internal clock adjust more smoothly.
In addition, try incorporating morning light exposure — open your curtains early or take a brisk walk outside. Morning sunlight signals to your brain that it’s time to be alert, which helps reset your internal rhythm faster after the clocks change UK.
For those who struggle during this seasonal transition, doctors also recommend light therapy lamps that mimic natural daylight and can help reduce the symptoms of SAD.
How the Clocks Go Back Impacts Work and Lifestyle
The switch to GMT doesn’t just affect sleep; it also has broader implications for daily life and business operations. The UK will experience brighter mornings but darker evenings, which can influence commuting safety and productivity levels.
Employers are being encouraged to consider flexible working hours or wellness programs during the first week after the time change to help employees adjust. Schools and parents are also advised to gradually shift children’s bedtimes to avoid crankiness and fatigue.
Interestingly, while the clocks go back in the UK, not all countries observe daylight saving time. Some nations, including Japan and most of Africa, have abandoned the practice altogether, citing minimal energy savings and negative health consequences.
Looking Ahead: Will the UK Ever Scrap the Time Change?
Debate continues about whether the clocks change UK tradition still makes sense in the modern world. Several European nations have discussed ending the biannual clock change altogether, but the UK has yet to make a firm decision.
Public opinion remains divided — with some welcoming brighter winter mornings, and others preferring longer daylight in the evenings.
For now, however, it looks like the familiar ritual of seeing the clocks go back each October will continue for the foreseeable future.
So, as you enjoy that extra hour of rest, remember that your sleep and well-being still deserve attention. Make gradual adjustments, maintain a steady routine, and embrace the slower pace of the season.
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