Clock Changes and Sleep: How to Adjust
An hour sounds small, but the body clock does not follow the wall clock, which is why the spring change in particular can leave people tired for days.
Why it feels harder in spring
In spring you lose an hour, so your body is asked to wake an hour earlier by its own rhythm. In autumn you gain an hour, which most people adapt to more easily. Individual experiences vary.
Gentle ways to adjust
Shift bedtime and wake time by 10 to 15 minutes over three or four days before the change. Get outside in the morning light, because daylight is the strongest signal that resets the body clock.
Keep caffeine and screens away from the evening for a few days, and keep regular meal times, because they also help the body clock settle.
When to ask for help
This is general information and not medical advice. If you have a persistent sleep problem or work shifts, speak to a GP or pharmacist for personal guidance.
Frequently asked questions
How long does it take to adjust to the clock change?
Many people feel back to normal within a few days, though it varies and can take up to a week.