In this story
Twice a year, millions of people move their clocks by an hour and then spend days feeling slightly off. It seems like such a small change, so why does it hit so hard?
Your body clock doesn’t change overnight
Every cell in the body runs on a roughly 24-hour rhythm, tuned mainly by light. When the clocks change, your schedule shifts instantly, but your internal clock takes several days to catch up. Until it does, you’re effectively a little jet-lagged.
Who feels it most
Night owls, young children, shift workers and people who are already short on sleep tend to struggle most. The spring change, which takes an hour away, is usually harder than the autumn one.
How to adjust faster
- Shift bedtime by 15 minutes a day in the days before the change.
- Get bright daylight early in the morning.
- Keep evenings dim and screens to a minimum.
- Avoid long lie-ins, which can delay adjustment.
Should we stop changing the clocks?
The debate comes up every year. Many sleep scientists favour permanent standard time, arguing that more morning light suits our body clocks better. Others prefer brighter evenings. For now, the best approach is to prepare a few days ahead and be kind to yourself afterwards.
