How to beat the clocks changing and protect your sleep
Struggling with “spring forward”? A sleep expert shares the simple trick to make losing an hour easier.
As the UK prepares to “spring forward” and lose an hour in bed, many of us are bracing for groggy mornings, earlier wake-ups and overtired children.
While the lighter evenings are welcome, the sleep disruption that comes with the March clock change can feel surprisingly intense, especially if you are already juggling broken nights with little ones.
The good news is that one small tweak in the days before the clocks change can make a big difference.
When do the clocks go forward?
In the UK, the clocks go forward by one hour at 1am on the last Sunday in March. In 2026, that falls on Sunday 29 March.
At 1am, the clock jumps to 2am, meaning we lose an hour of sleep but gain lighter evenings.
It sounds simple, but research shows that even this small shift can have a noticeable impact on our bodies.
Why losing one hour hits harder than you think
Research into Daylight Saving Time suggests the one-hour shift can affect more than just your morning mood. A Michigan hospital study found a 24% increase in heart attacks on the Monday following the clocks moving forward, compared to typical Mondays. Researchers believe this spike is linked to sleep loss and disruption to the body’s internal clock.
Tom Coleman, a sleep specialist working with Hillarys, says we often underestimate how valuable that final stretch of sleep really is.
Around 70-80% of our cognitive processing happens in the final third of sleep. So losing that last hour is far more impactful than it appears.
In other words, it is not just an hour, it is a crucial hour.
The simple trick to start now
Rather than waiting until Sunday night and hoping for the best, Tom recommends starting four days earlier.
His advice is simple: begin shifting your bedtime 15 minutes earlier for four nights before the clock change.
This gradual approach gives your brain and body time to adjust, instead of forcing an abrupt switch.
“Staying up later is easy. Falling asleep earlier is much harder, which is why flying east triggers worse jet lag. You’re working against your biology.”
Because moving bedtime earlier goes against our natural rhythms, it can take one to two weeks for the body to fully adapt. Small, steady changes are much easier to process than one big jump.
Who feels the clock change most?
If you find the spring clock change particularly brutal, you are not imagining it.
According to Tom, genetics, chronotype, whether you are a night owl or an early bird, lifestyle and existing sleep habits all play a role in how disruptive it feels.
People respond differently, but the good news is that sleep habits can always be learned and improved.
Parents of babies and toddlers may notice the impact more sharply, especially if little ones are sensitive to routine changes. Keeping bedtimes consistent and making gradual tweaks can help the whole household transition more smoothly.
The biggest mistake people make
It is tempting to assume your body will simply adjust once the clock changes, especially with the promise of lighter evenings.
Tom warns that this is where many people go wrong.
To benefit from the extra hour of evening daylight, you must keep your bedtime consistent. Your circadian rhythm won’t automatically adjust just because the clock does.
In other words, if bedtime starts creeping later because it is still light outside, you may end up compounding the sleep loss. Blackout blinds or thicker curtains can help create a darker, sleep-friendly space for both you and your children.
Tom’s top tips for coping with the spring clock change
1. Start adjusting early
Go to bed 15 minutes earlier each night for four nights before the clocks move. A gentle shift is far easier for the brain and body to process.
2. Get early morning light
Spending as little as 10 to 15 minutes outdoors in natural morning light helps reset the brain’s internal timer, reduces grogginess and promotes better sleep that night.
Tom says this is the step most people overlook.
“It shocks people how powerful 10–15 minutes of morning daylight can be. It sets your brain’s timer for sleep 16 hours later. I want everyone to try it as it really works.”
3. Protect your wind-down routine
Prioritise a calm, screen-light, stress-free wind-down period in the evening. Reading, a warm bath or gentle stretching can all signal to your body that it is time to sleep. Consistency is key, especially during weeks of change.
Losing an hour is never ideal, particularly for parents already running on limited sleep. But by planning ahead and making small adjustments now, you can cushion the impact and head into the lighter evenings feeling that bit more rested.
Sleep tips for kids when the clocks go forward
Make small shifts, not big jumps
Move your child’s bedtime earlier by 10 to 15 minutes for a few nights before the clocks change, rather than trying to fix it all in one go.Adjust meals and naps too
If bedtime moves, naps and mealtimes should gradually shift as well. These daily cues help reset your child’s body clock.Use light to your advantage
Get outside in the morning to help set their internal rhythm, and use blackout blinds in the evening to create a calm, dark sleep space while it is still light outside.Keep mornings low-key
If they wake early after the change, keep lights dim and activity calm until your usual wake-up time. This helps avoid reinforcing earlier starts.Losing an hour is never ideal, particularly for parents already running on limited sleep. But by planning ahead and making small adjustments now, you can cushion the impact and head into the lighter evenings feeling that bit more rested.
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