Sunday 27th of October marks the end of British summertime, as the clocks go back by one hour, and the UK will encounter more daylight in the morning and less in the evening – and we’ll also gain one hour of sleep.
A transition of just one hour may seem minor, however, it can have a big impact on our body and general sleeping habits.
Here, sleep expert Martin Seeley at MattressNextDay explains what happens to the body when the clocks go back, and how to navigate it with children.
The circadian rhythm makes up our internal body clock and runs in a 24-hour cycle. It plays an instrumental role in our sleep/wake cycle and is heavily influenced by the environment. For instance, as the evening draws in and it becomes dark, the circadian rhythm signals to the brain that we need to grow tired to sleep, promoting the sleep hormone melatonin. Likewise, when morning comes, and the light in our environment becomes brighter, it lets the brain know that we need to be awake and alert.

The body’s circadian rhythm is quite temperamental, and the smallest change can throw it out of whack. When the clocks go back, it takes time for the circadian rhythm to realign with the time change. And this doesn’t just affect our sleep; the circadian rhythm also plays a role in our digestive system, electrolyte balance, body temperature, and hormones.
Helping a child adjust
- In the run-up to the clocks going back, move back your child’s bedtime by 10 minutes each night, and ensure that you also alter their nap times to accommodate this. By the time the clocks go back, your child will notice no change.
- In the morning, expose your child to as much light as possible, letting the body know that it’s daytime. As their bedtime draws nearer, gradually darken their environment over the course of the hour, which will help to reset the body clock.
- Keep to a routine. Most people respond well to structure, and children are no different. After the clocks go forward, keep the same daily sleep and wake windows.
Helping you adjust
- The brain often needs help to switch off, so stimulation needs to be kept to minimum. However, if staying away from electronic devices is unlikely, aim to restrict what you are looking at. Try a ban on TV past 5 pm, for example, to help them wind down before bedtime.
- Clocks go back on a Sunday. If you are mindful that this may impact your working day, or make it harder getting the kids up for school, make the alteration on Friday evening. This will give you a couple of days to get used to the change.
- Adjust your mealtimes throughout the day by moving them an hour earlier; this will ensure that you don’t eat later than planned, and disrupt your sleep cycle.
- Open the curtains and let in the light as soon as you wake up. Daylight helps suppress melatonin, the sleep hormone, so getting some sun as soon as possible will help you feel more awake and alert. The sun helps regulate your circadian rhythm, making it easier to adjust to the new daylight hours; this is why we often feel much groggier and sleepier on dark winter mornings.
- It can be easy to just accept the tiredness that comes from a disrupted sleep schedule – especially when the distributions are out of your control, like the clocks changing – but it’s important to prioritise sleep and not just say you’ll catch up eventually. Work on your sleep hygiene and create a calming and relaxing bedtime routine, for both you and your kids, that will help you wind down.
- Try breathing exercises to help you drift off faster. Count down from 9, going down a number on each deep breath. When you get to zero, start again but from 8, and continue – if you lose your place, start again from whichever number you last remember counting down from.
- Avoiding screens before bed is more important than ever, when it comes to clocks changing, as the blue light tricks your brain into thinking it’s daytime and can disrupt your sleep even more. Put down screens and devices for at least two hours before sleep; this means your body can produce melatonin to help you sleep.
- Everyone adjusts in their own time and at their own pace, so be patient with yourself, and your children, if you all struggle to adapt for a few days. Allow yourself a power nap during the day if you feel like you need it – but try not to nap too late in the afternoon or for longer than 20 minutes, as this will make it more difficult to sleep at bedtime. Make the most of the extra hour for some self-care, like some gentle exercise that can help you burn off extra energy and help you fall asleep faster, or a relaxing bath to relax and get ready for bed.