How to Adjust to the Time Change When the Clocks Fall Back

Gaining an hour sounds like a gift, and for many adults it is. Yet the autumn change can still leave people waking too early, feeling sluggish by late afternoon and struggling with the sudden dark evenings. The simplest way to adjust is to shift your routine in small steps over a few days, get daylight early in the morning and keep meals and wake-up times steady.

When the clocks change this year

• UK and most of Europe: clocks go back one hour in the early hours of Sunday, 25 October.
• Most of the US and Canada: daylight saving time ends at 2 a.m. local time on Sunday, 1 November, when clocks fall back to 1 a.m.
• No change: a few places, including Hawaii and most of Arizona, do not use daylight saving time, so their clocks stay put.

Phones and computers update themselves. Oven clocks, car dashboards, older alarm clocks and wall clocks usually do not.

Why an hour can feel like more

The body runs on an internal clock that is set largely by light and by the timing of sleep and meals. When the clock on the wall jumps but that internal rhythm does not, there is a short period of mismatch. You may wake before the alarm because your body still thinks it is the old time, or feel hungry an hour "early". Most people settle within a few days to a week. Babies, young children, older adults and anyone whose sleep is already fragile can take a little longer.

A four-night shift plan

For the autumn change, the aim is to move bedtime and wake time gradually later so the new clock time feels natural on Sunday.

If shifting wake time is impossible during the working week, moving bedtime and dinner alone still helps. Treat the plan as a guide rather than a rule.

Habits that help the adjustment

Get morning light

Daylight soon after waking is one of the strongest signals for the body clock. Open the curtains straight away, have breakfast by a window or take a short walk outside. On grey days, outdoor light is still far brighter than indoor lighting.

Keep mealtimes steady

Eating at regular clock times helps your body catch up with the new schedule. Having breakfast ready the night before, such as a jar of overnight oats, makes it easier to eat at a normal hour when you are still a little groggy.

Be careful with long naps

A late-afternoon slump is common in the first few days. A short rest is fine, but long or late naps can make the new bedtime harder to reach.

Keep the evening calm

Dim the lights in the last hour before bed and put screens down a little earlier. Caffeine late in the day and large meals right before bed can both make it harder to settle.

Children, pets and older relatives

• Young children: move naps, meals and bedtime later in 10 to 15 minute steps over the week before. Blackout blinds help with early light on the first few mornings.
• Pets: dogs and cats notice when breakfast is "late". Shift feeding and walks gradually too.
• Older relatives: the change can be confusing for someone with memory problems. Update the clocks they rely on and keep routines as familiar as possible. If they take medicines at set times, ask a pharmacist or doctor how to handle the change rather than guessing.

Darker evenings and the commute

After the change, many people drive or walk home in the dark for the first time in months. Allow extra time, wear something bright or reflective when walking or cycling, and take care if you feel drowsy behind the wheel. It is also a good moment for a few household checks that fire services commonly suggest, such as testing smoke alarms.

Making the most of shorter days

A lunchtime walk captures daylight that the evening no longer offers. Cosy indoor plans help too: a regular card game or puzzle, like the ones in our guide to games for seniors, gives dark afternoons a bit of structure for every generation. Hearty, simple cooking suits the season as well, and the principles in choosing healthy eating patterns for life work at any hour of the clock.

When to get advice

Feeling off for a few days is normal. If poor sleep, low mood or daytime exhaustion carries on for weeks, or if shorter days bring a noticeable dip in mood every year, speak to a doctor. They can look at what is going on and suggest support that fits you.