As the time change UK approaches on Sunday, October 26, millions across the country will prepare to put their clocks back by one hour, marking the end of British Summer Time. While the shift promises an extra hour in bed, experts warn that this annual change can have deeper effects on our sleep, mood, and overall wellbeing than most people realize.
According to sleep scientists, including research published on The Conversation this week, the time change UK alters our natural body rhythms — known as circadian cycles — and can take several days to fully adjust. This internal clock regulates key bodily functions such as hormone release, temperature, and alertness. When the clocks move back, it throws these cycles out of sync, leading to fatigue, irritability, and even dips in productivity.
Why the Time Change Disrupts the Body
On the night of the time change UK, our bodies begin producing melatonin, the hormone responsible for signaling sleep. As we turn back the clocks, this process conflicts with environmental cues, like light exposure, delaying sleep patterns and disrupting the usual balance between melatonin and cortisol — the hormone that helps us wake up.
Dr. John Groeger, a psychology and sleep expert, explains that “our body’s timing systems are remarkably sensitive to changes in light and schedule. Even small shifts, like the one-hour clock change, can cause a ripple effect across our sleep-wake cycle.” This explains why many people feel sluggish or find it difficult to concentrate in the days following the time change.
The body’s temperature also plays a role. Normally, it drops during the first stage of deep sleep, but with the time change UK, this rhythm becomes misaligned, delaying the onset of restorative rest. The result? Poorer sleep quality and lower energy levels during the following week.
Who Feels the Impact Most
The time change UK doesn’t affect everyone equally. Teenagers and young adults, who naturally tend to sleep and wake later, may temporarily benefit from the shift. However, older adults and those with pre-existing sleep conditions often find the adjustment more difficult.
For women undergoing menopause, the disruption can be even more pronounced due to hormonal fluctuations that already affect sleep. Similarly, people with delayed or advanced sleep phase syndromes — biological conditions that alter natural sleep timing — may experience heightened discomfort during the adjustment period.
Experts say that while most people adapt within a week, the cumulative effect of twice-yearly clock changes adds unnecessary strain on the body’s internal systems. Studies have also linked these disruptions to mood changes, seasonal affective disorder (SAD), and even short-term increases in accidents and workplace errors following the shift.
Calls to End the Clock Change Debate
Every year, the time change UK sparks renewed debate about whether the practice of adjusting clocks still makes sense in the modern world. Originally introduced to make better use of daylight and conserve energy, critics now argue that the benefits no longer outweigh the health costs.
In recent years, European Union countries have discussed abolishing the biannual clock changes altogether, with some moving toward permanent daylight saving or standard time. The UK government, however, continues to maintain the tradition, citing economic and logistical factors.
Health experts urge individuals to take proactive steps to ease the transition. Recommendations include maintaining a consistent bedtime, getting plenty of morning sunlight, avoiding caffeine late in the day, and limiting exposure to bright screens before sleep. Even simple routines, such as morning walks or dimming lights in the evening, can help the body’s clock realign more quickly.
Looking Ahead
As the nation prepares for the time change UK this weekend, it’s worth remembering that even minor shifts in time can have significant biological consequences. Understanding how our bodies react to these changes can help mitigate their effects and promote better sleep health year-round.
So, while we may gain an hour of rest on the clock, the real challenge lies in helping our bodies — and minds — catch up.
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