The clocks go back an hour this weekend, and while an extra hour in bed sounds like a gift, many people find their sleep feels off for days afterwards. If you are waking at 5am, flagging by early evening or lying awake at bedtime, there is a simple reason, and a few things that genuinely help.
Why do the clocks going back affect your sleep?
Your body runs on an internal clock, the circadian rhythm, which is set mainly by light. When the clocks go back, your daily routine shifts by an hour but your body clock does not. For a few days you feel sleepy an hour “early” and wake an hour “early” too. Darker evenings and less daylight overall can also lower your energy and mood, which is why many people notice the change most in the weeks that follow, not just the first night.
How long does it take to adjust to the clocks changing?
Most people adjust within a few days to a week. It often takes longer if your sleep was already fragile, if you are under stress, or if you spend most of the day indoors with little natural light. Researchers who study body clocks have long argued that these twice-yearly shifts put a small but real strain on our sleep and wellbeing.
What helps your sleep after the clocks go back?
A few simple habits help your body clock catch up:
- Get outside within an hour of waking, even on cloudy days. Morning light is the strongest signal for resetting your rhythm.
- Keep the same wake-up time every day, including weekends.
- Dim the lights and put screens down for the last hour before bed.
- If you wake very early, stay in a dark room and rest rather than starting the day.
- Keep caffeine to the morning, as the NHS recommends for better sleep.
When is poor sleep more than the clocks changing?
If you are still struggling to fall asleep, stay asleep or switch off your mind weeks later, the clock change may have simply exposed a pattern that was already there. Racing thoughts, a body that will not settle and worry about not sleeping can keep insomnia going long after the original trigger has passed. If poor sleep is affecting your daily life, it is worth speaking to your GP too.
Can hypnotherapy help with sleep problems?
Hypnotherapy can help by calming the nervous system and changing the automatic habits that keep the mind alert at night. A systematic review of hypnosis for sleep found that more than half of the studies reported better sleep, although more high-quality research is needed. At London Hypnotics, hypnotherapy for insomnia combines psychology with gentle Ericksonian hypnosis, and you get a personalised recording to use at bedtime. Sessions are also available through online hypnotherapy, so you can work on your sleep from home, wherever you are in the UK.
Key Takeaways
- The clocks going back shifts your routine by an hour, but your body clock takes a few days to follow.
- Morning daylight and a steady wake-up time are the quickest ways to reset.
- Darker evenings can affect energy and mood as well as sleep.
- If sleep problems last for weeks, the clock change may have exposed an existing pattern.
- Hypnotherapy can help calm the mind and body for sleep, in person or online.
If this time of year always knocks your sleep off balance, you do not have to just wait it out. I’m Antonios, a clinical hypnotherapist and psychologist, and I’d be glad to help you get your nights back on track. Book a free consultation for sessions in person in Angel, London, or online.
References
- [1] Roenneberg, T., Wirz-Justice, A., Skene, D.J. et al., 2019. Why should we abolish daylight saving time? Journal of Biological Rhythms, 34(3), pp.227-230. doi.org/10.1177/0748730419854197
- [2] Chamine, I., Atchley, R. and Oken, B.S., 2018. Hypnosis intervention effects on sleep outcomes: a systematic review. Journal of Clinical Sleep Medicine, 14(2), pp.271-283. doi.org/10.5664/jcsm.6952
- [3] NHS, Every Mind Matters. How to fall asleep faster and sleep better. nhs.uk/every-mind-matters/mental-health-issues/sleep
