Better Sleep When the Clocks Go Back: Simple Habits for Darker Evenings

At the end of October, the clocks go back and we gain an extra hour in bed. It sounds like a treat, and for one night it often is. Yet over the following weeks, darker afternoons and gloomy mornings can leave many of us feeling sluggish, sleeping at odd times or struggling to get up. Your body clock takes its cues from light and routine, so a few simple tweaks can help it settle into the new season.

Keep Your Timings Steady

One of the most helpful things you can do is go to bed and get up at roughly the same time every day, including weekends. It is tempting to stay up late on a Friday and lie in on Sunday, but big swings make Monday mornings much harder. If you would like to shift your routine, do it gradually by fifteen minutes or so at a time.

Make the Most of Morning Light

Daylight is one of the strongest signals your body uses to set its rhythm. Try to get outside soon after waking, even for a short walk or a coffee by an open window. On working days, a lunchtime stroll can make a real difference while the sun is still up.

In the evening, do the opposite. Dim the main lights, switch to lamps and try to put screens away a little before bed.

Create a Cosy Wind-Down

• Keep your bedroom cool, dark and quiet
• Swap late caffeine for a warm, caffeine-free drink
• Read a book, stretch gently or listen to calm music
• Jot down tomorrow’s worries on paper so they are out of your head

Most people have the occasional poor night, especially when the seasons change. If sleep problems carry on for several weeks or start affecting your daily life, it is a good idea to speak to your GP or a pharmacist, who can offer advice and check for any underlying causes.