Surviving the Spring Clock Change: Adjusting Your Sleep When the Clocks Go Forward

In the UK the clocks go forward by one hour in late March, so the night of the change is an hour shorter and you effectively lose an hour of sleep. For many of us that “spring forward” leaves us feeling groggy and out of step for a few days after.

This guide explains why losing an hour can disturb your sleep, what the NHS and the Sleep Foundation recommend for adjusting gently, and how to get your body clock back in rhythm. It is general information, not medical advice - if poor or persistent sleep is affecting your everyday life, see a GP.

Why losing an hour disrupts your sleep

Your body follows an internal body clock that runs on a roughly 24-hour cycle, regulating sleep and other functions such as appetite and mood. The Sleep Foundation explains that these rhythms depend heavily on light exposure, synchronising to the natural light-darkness cycle.

When the clocks change, the hours you’re exposed to natural light shift at the same time as your schedule shifts. That disconnect can interfere with your sleep-wake cycle, making it harder to feel alert in the morning and sleepy at night. After the clocks go forward, the evenings stay light later - so it’s easy to feel less sleepy at your new, earlier bedtime, even though your alarm will ring an hour sooner. (That lighter-evenings point is a common-sense reading of how light signals the brain to stay awake, rather than a specific stat.)

This mismatch is what experts call circadian misalignment, and it can contribute to sleep loss and sleep debt - the build-up of not getting enough sleep over several days.

Sources: Sleep Foundation - Daylight Saving Time; NHS - Insomnia.

How bad is it really?

The Sleep Foundation points to the spring change being the toughest of the two annual clock changes. One study found that, on average, people get around 40 minutes less sleep on the Monday after “springing forward”. It also notes that research has linked both clock changes to a greater risk of mood disturbance and traffic accidents (while adding that daylight saving may reduce some evening traffic accidents, as more people drive home in daylight).

Here’s the reassuring part: for most people, the effects gradually subside over a few days or weeks. The goal isn’t a perfect first night - it’s settling back into a steady rhythm.

Source: Sleep Foundation - Daylight Saving Time.

How to adjust, gently

The good news is you don’t have to simply “power through” the first Monday. The Sleep Foundation and NHS recommend simple steps to make the change far less jarring.

1. Shift your sleep a little in the days before

If you know the clocks are changing, you can ease in ahead of time. The American Academy of Sleep Medicine, cited by the Sleep Foundation, recommends that in the two to three days before the spring transition you try waking up 15 to 20 minutes earlier than usual. A gradual nudge - rather than a sudden one-hour shock - makes the new schedule feel much more natural.

2. Keep a regular wake-up time

The NHS’s core advice for good sleep applies perfectly here: wake up and get out of bed at the same time every day. The Sleep Foundation echoes this, recommending a consistent routine (bedtime and wake time) even on weekends. After the change, set your alarm for your normal time in the new hours and get up when it rings - this anchors your body clock when it’s otherwise tempted to drift.

3. Get morning light

Because light drives your body clock, the Sleep Foundation recommends spending time outdoors - natural light in the morning can ease that tired feeling and help reorient your rhythm. If you can’t get outside early, opening the curtains wide while you have breakfast is a simple everyday version.

4. Catch up by going to bed earlier - not by sleeping in

After a too-short night, it’s tempting to lie in at the weekend to “recover.” The NHS explicitly advises not sleeping in after a bad night’s sleep - stick to your regular hours instead. So put the extra rest back by going to bed a little earlier in the evening, rather than pushing your wake time later and letting the rhythm drift again.

5. Naps, caffeine and alcohol - be kind to yourself

• Naps: if you’re flagging midweek, a short nap is fine, but keep it to 20 minutes or less to avoid waking groggy.
• Caffeine: the NHS recommends not drinking tea, coffee or alcohol for at least 6 hours before bed; the Sleep Foundation similarly warns that caffeine too close to bedtime throws off sleep.
• Alcohol: the Sleep Foundation notes that while alcohol can make you sleepy, it leads to disruptions and lower sleep quality - not the restful sleep you need after a clock change.

Sources: NHS - Insomnia; Sleep Foundation - Daylight Saving Time.

The honest caveats

A few things worth being straight about:

• Not everyone adjusts quickly. The Sleep Foundation notes that, while most people settle within a few days or weeks, some people never fully acclimate to clock changes. The habit steps above matter even more for them; if the problem persists, it’s worth getting help.
• The “40 minutes less sleep” figure comes from a single study, so treat it as illustrative. The general point - that the spring change costs us sleep at the start of the week - is well supported.
• Most of what helps is just good sleep hygiene. There’s no trick specific to clock changes - just the same steady routine experts recommend all year, applied through the transition week.

When to seek help

The NHS says to see a GP if changing your sleeping habits has not helped, you’ve had trouble sleeping for months, or your insomnia is affecting your daily life in a way that makes it hard to cope. A GP can look into what’s causing the problem and may suggest support such as cognitive behavioural therapy (CBT) - so don’t struggle on alone if this becomes more than a few groggy mornings.

Source: NHS - Insomnia.

The spring clock change is a small bump, not a setback. A gradual shift in the days before, a steady wake-up time, some morning light, and going to bed a touch earlier instead of lying in - that’s enough to get you through the lost hour with your sleep intact.

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Sources

• Sleep Foundation - Daylight Saving Time: How This Time Change Affects Sleep (circadian rhythms and light; spring vs. autumn changes; the ~40-min less sleep study; gradual bedtime shift 15-20 min earlier 2-3 days before per AASM; consistent routine; time outdoors; 20-min naps; caffeine and alcohol): https://www.sleepfoundation.org/circadian-rhythm/daylight-saving-time
• US National Library of Medicine study on sleep around the spring clock change, as cited by the Sleep Foundation above.
• NHS - Insomnia (wake up at the same time every day; don’t sleep in after a bad night; no tea/coffee/alcohol at least 6 hours before bed; when to see a GP): https://www.nhs.uk/conditions/insomnia/

This article is for general information and is not a substitute for professional medical advice.