As the days get darker and colder, the end of October brings something else too: the clocks go back one hour. At 2 a.m. on the last Sunday in October, we ‘gain’ an hour – which sounds great, yeah? One more hour in bed!
But here’s the thing: even though it’s just an hour, it can throw off your circadian rhythm (your body’s natural sleep-wake cycle). This can make it harder to fall asleep, wake up on time, or feel fully alert during the day.
On top of that, shorter days mean less daylight, which affects melatonin (the ‘sleepy’ hormone) and serotonin (the ‘feel good’ hormone). That can make you feel more tired, low in energy, or even a bit down. Some people experience symptoms of seasonal affective disorder (SAD), which is more common in the winter months.
🌟 Top Tips to Handle the Clock Change
Shift your bedtime slowly
A week before the change, try going to bed and getting up 10–15 minutes later each day. Your body clock won’t notice the difference as much.
Stick to a routine
Even though it’s the weekend, keeping your sleep and wake-up times consistent makes the adjustment much easier.
Soak up morning light
Light is a powerful signal to your brain. Getting outside in the morning — even for 20 minutes — can help reset your body clock.
Don’t sleep in too long
It’s tempting to enjoy that extra hour, but oversleeping can mess up your rhythm for days.
Winter Sleep Hygiene Tips for Teens
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Keep it cool. Your room should be around 16–18°C — cooler rooms help you sleep better.
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Limit late-night scrolling. The content is designed to keep you engaged. Try putting screens down an hour before bed.
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Have a chill bedtime routine. Reading, listening to music, or just unwinding helps signal it’s time to sleep.
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Skip caffeine late in the day. Energy drinks, coffee, and even some fizzy drinks can mess with your sleep.
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Move your body. Regular exercise boosts your mood and sleep – just don’t do a hardcore workout right before bed.
Final Thought
The October clock change might feel small, but it can mess with your sleep more than you’d expect. The good news? With a few easy tweaks, you can stay ahead of it – and keep your energy, mood and sleep on track this winter.
