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When the Clocks Go Back on 25 October 2026: Easing Into Darker Evenings, According to The Sleep Charity (UK)

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The clocks going back is often described as a free extra hour, but the change to earlier darkness can make evenings feel different for weeks. GOV.UK gives the 2026 date for the UK: the clocks will go back on 25 October, and it explains that in the UK the clocks go back one hour at 2am on the last Sunday in October, returning the country to Greenwich Mean Time (GMT). This guide summarises the practical advice The Sleep Charity, a UK charity that gives sleep information and support, published for the October change. It is general wellbeing information, not medical advice.

What changes and when

GOV.UK says that the period when the clocks are one hour ahead is British Summer Time (BST), with more daylight in the evenings and less in the mornings, and that when the clocks go back the UK is on GMT. Its table lists 26 October for 2025, 25 October for 2026 and 31 October for 2027. Because 2026’s change is still ahead, there is time to plan.

Why a single hour can matter

The Sleep Charity says the time shift affects the circadian rhythm, the internal body clock that regulates when people feel awake or tired, and that even a one-hour difference can lead to temporary sleep disruption, similar to mild jet lag. It says people may find it harder to fall asleep or wake at their usual time and that energy levels may fluctuate more than usual. It also notes that shorter days and longer nights can influence mood, energy and sleep patterns, which is why it recommends supporting sleep habits at this time of year.

Before the clocks change

The Sleep Charity’s suggestions for the days beforehand are:

  • Shift bedtime gradually. In the week before the clocks go back, go to bed and get up 10 to 15 minutes later each day, which it says gives the body time to adapt.
  • Keep a consistent routine. Even after the change, aim to keep regular sleep and wake times, which it says helps to stabilise the internal clock more quickly.
  • Get natural light. It calls morning light especially helpful for resetting the circadian rhythm and suggests at least 20 minutes outdoors each morning, even on cloudy days.
  • Avoid very long lie-ins. It says it can be tempting to make the most of the extra hour, but oversleeping can make it harder to adjust, so it suggests getting up at a similar time to usual.

Winter evening habits

For the darker months, The Sleep Charity’s list includes these points, each of which links to other guides on this site:

  • A cool, dark bedroom. It says a temperature between 16 and 18 degrees Celsius is ideal for sleep, and that after the heating has been on the room should be given time to cool down before bed, because a stuffy room can make it harder to fall asleep. The site’s guide to creating a calming home environment covers the room itself.
  • Fewer screens. It suggests reducing screen use for an hour before bed because the content can keep the mind switched on. See the guide to digital wellbeing and screen time.
  • A wind-down routine. It suggests gentle stretches, reading or calming music to signal that it is time to sleep. The guide to 15, 30 and 60 minute wind-downs offers structures for this.
  • Caffeine awareness. It suggests switching to caffeine-free drinks after mid-afternoon; the guide to caffeine timing goes into more detail.
  • Staying active. It says regular exercise can boost energy and improve sleep quality, but vigorous activity too close to bedtime should be avoided.

More general habits are in the site’s guide to sleep hygiene.

Making the darker evenings enjoyable

The Sleep Charity describes the shift into winter as a wonderful time of cosy evenings and slower rhythms, while pointing out that it is also a season when sleep can be easily disrupted. It suggests preparing ahead so that the extra hour can be used well and the darker months are more restful. A practical way to do that is to decide now which evening habits to keep, such as a fixed time to put screens away or a regular warm drink that is caffeine-free, so they are established before the clocks change.

If low mood persists

Feeling more tired or lower in the darker months is common enough that it is worth knowing the general position. The Sleep Charity mentions that reduced daylight can be linked with lower motivation, and it refers to seasonal affective disorder. The general position is covered in the site’s guide to seasonal affective disorder. Anyone whose low mood or sleep problems continue, or who is worried, should speak to a GP.

Frequently asked questions

When do the clocks go back in 2026? GOV.UK gives 25 October 2026, at 2am on the last Sunday in October.

Do I need to shift my bedtime in advance? The Sleep Charity suggests moving bedtime and wake time 10 to 15 minutes later each day in the week beforehand.

Should I use the extra hour to sleep in? The Sleep Charity advises against extra-long lie-ins, because oversleeping can make adjustment harder.

The bottom line

The clocks will go back on 25 October 2026, and The Sleep Charity suggests preparing in the week before by moving bedtime later in small steps, getting morning light, keeping a regular routine and keeping the bedroom cool and dark. Those habits, plus a screen-light wind-down, make the darker evenings easier; anyone with persistent low mood or sleep difficulties should see a GP.

Sources

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