When Do the Clocks Go Back in 2026? How to Adjust Your Sleep Without Feeling Groggy

An extra hour in bed sounds like the best news of the autumn. But if you’ve ever felt strangely tired, hungry at odd times or wide awake at 5am in the days after the clocks change, you’re not alone. Even a one-hour shift can unsettle your body clock.

Here’s everything you need to know about when the clocks go back in 2026, plus simple ways to help your sleep adjust smoothly.

Your body runs on an internal clock, known as your circadian rhythm. It helps decide when you feel sleepy, when you feel alert and even when you feel hungry. Light is one of the strongest signals it uses.

When the clocks go back, a few things happen at once. Mornings become lighter for a short while, but evenings get dark much earlier. Your usual bedtime suddenly feels later to your body, so you may feel sleepy before you’re ready for bed. You may also wake earlier than you’d like, especially if you have young children or pets who don’t know the clocks have changed.

For most people, the body adjusts within a few days to a week. A little preparation can make the transition much gentler.

1. Shift your bedtime gradually

In the four or five days before the change, try going to bed and getting up 10 to 15 minutes later each day. By Sunday, your body will already be close to the new time, so the change feels much less abrupt.

2. Keep your wake-up time consistent

It’s tempting to make the most of the extra hour with a lie-in, but a steady wake-up time is one of the best ways to help your body clock reset. Try to get up at the same time on Sunday and Monday as you plan to for the rest of the week.

3. Get daylight as early as you can

Morning light helps tell your body it’s time to be awake. Open the curtains as soon as you get up, have your breakfast by a window or go for a short walk outside. Even on a grey autumn day, natural light outdoors is much brighter than indoor lighting.

If darker mornings make getting out of bed a struggle, our guide on how to find motivation to get out of bed when it’s dark outside has more ideas.

4. Block out early morning light

If you’re waking too early, light creeping in around the curtains may be part of the reason. A contoured blackout sleep mask can help keep your room feeling dark until your alarm goes off. Its contoured shape sits away from your eyes, so it’s comfortable and gentle on your lashes.

5. Create a calming wind-down routine

With darker evenings, you may feel ready for bed earlier than usual. Use that to your advantage with a relaxing routine that tells your body sleep is on its way. Dim the lights, put your phone down and do something calming, such as reading, stretching or having a warm shower.

A few spritzes of SMUG Lavender Pillow Mist, with its blend of lavender, chamomile and sandalwood, can become a soothing signal that it’s time to switch off. For more ideas, read how to wind down properly before bed.

6. Keep naps short

Feeling sleepy in the afternoon is common in the first few days after the change. If you need a nap, keep it to around 20 minutes and avoid napping late in the day, as it can make it harder to fall asleep at night.

7. Watch the caffeine

An extra coffee may feel like the answer on Monday morning, but caffeine can stay in your system for hours. Try to keep caffeine to the morning and early afternoon while your sleep settles.

8. Make your bedroom cosy for autumn

As the nights get colder, a comfortable sleep space makes a real difference. Keep your bedroom cool but not cold, and keep your feet warm with cosy cuddle socks.

If you’re looking a little tired after the weekend, a few small habits can help you feel more awake. Splash your face with cool water, apply Bright Eyes Revive Patches while you have your morning drink, and start the day with a refreshing shower and a spritz of Eucalyptus Shower Mist.