When the clocks go back and how to help your body adjust to the sudden shift in time

This is your six-monthly reminder that the clocks are changing next weekend. Yes, it’s that time of year again when, although we are getting used to the days getting ever shorter, there is still one bit of good news - an extra hour in bed.

This year, the clocks go back an hour at 2am on Sunday (October 27) in the UK, marking the end of the British Summertime, and most of us will enjoy an extra hour of rest in our cosy, warm beds. However, while many of us may be rejoicing at the thought of additional sleep, this time shift can have a big impact on our daily rhythms, mood, behaviour and overall mental health.

Sleep scientist at Emma, Theresa Schnorbach, explains what impact this sudden time shift can have on our minds and bodies. She said: “Our body clocks – otherwise known as circadian rhythms – are linked to a central circuit called the suprachiasmatic nucleus (SCN), which is sensitive to light and sends signals to the brain which can have major influences on some bodily functions.

“This means that any change to our light exposure can disrupt our sleep-wake cycle. It can take some time for our bodies to catch up to these changes and can impact us physically, even affecting the regulation of our core body temperature and blood pressure.”

The reduction in daylight can also significantly affect our mood, according to psychologist and British Psychological Society committee member, Antonio Kalentzis. He said: “It can exacerbate symptoms of Seasonal Affective Disorder (SAD), a type of depression that occurs seasonally.

“Individuals with SAD may experience significant mood deterioration as daylight hours decrease. Furthermore, the sudden shift in time can heighten anxiety and depressive symptoms among those predisposed to mood disorders.”

Tips for adjusting to clocks going back

Gradually adjust your sleep schedule - “Begin by shifting your bedtime by 15-30 minutes earlier each night leading up to the change,” advises Kalentzis. “This gradual approach allows your body to acclimatise to the new schedule without the shock of a sudden change. For example, if you typically go to bed at 11pm, aim for 10:45pm for a few nights, then 10:30pm.”

Avoid napping - “The clocks going back can leave you feeling drowsy during the day, but it’s important to avoid napping whenever possible, especially in the hours directly before bed,” says Schnorbach. “Taking naps throughout the day breaks down a substance called adenosine, which is produced by the body as it consumes energy, which helps to turn up sleep-inducing regions in the brain and increase the urge to sleep at night.”

Adjust your meal times - “You could try moving your breakfast, lunch and dinner a little later each day too, since the timing of mealtimes also has an impact on our internal clock,” suggests Dr Lindsay Browning, psychologist and sleep expert for And So To Bed.

Stay social - “Engaging in social activities can provide emotional support, enhance mood, and combat feelings of isolation that may arise from decreased daylight,” says Kalentzis. “Building a supportive network is essential for psychological wellbeing.”

Incorporate mindfulness practices into your routine - “Techniques such as meditation, deep breathing exercises, or yoga can reduce anxiety and improve sleep quality,” says Kalentzis. “Engaging in mindfulness can lead to improved emotional regulation and resilience in the face of stressors.”