The Clocks Are Going Back: How to Keep Your Sleep on Track

The clocks are going back, which means you get an extra hour in bed – sounds great, right? 😴

But while one extra hour might sound like a bonus, the clock change can sometimes leave your body clock feeling a bit confused. You might find it harder to fall asleep, wake up feeling groggy or feel more tired than usual for a few days.

And with darker mornings, shorter days and winter on the way, there are a few things you can do to help keep your sleep on track.

Why does the clock change affect sleep?

Your body has its own internal clock, known as your circadian rhythm. It helps control when you feel awake and when you feel sleepy.

When the clocks go back by an hour, your daily routine suddenly shifts. Even though the change is only an hour, your body might need a little time to catch up.

For teenagers, getting enough sleep can already be tricky. Your body clock naturally shifts during your teenage years, meaning you may feel more awake later at night and want to sleep for longer in the morning. Add school, homework, social plans, screens and early starts into the mix, and it can be easy for your sleep routine to get out of sync.

How can you prepare for the clock change?

The good news is that you don’t need to completely change your routine. A few simple things can help.

🕰️ Keep your sleep routine fairly consistent

Try to go to bed and wake up at around the same time each day, including at weekends. You don’t have to be super strict, but big changes between weekday and weekend sleep times can make it harder for your body clock to know when it’s time to sleep.

☀️ Get some daylight in the morning

Once the clocks change, mornings will be darker, which can make getting out of bed feel even harder!

Getting outside and seeing some natural daylight during the morning can help your body clock recognise that it’s time to wake up. Even a short walk to school can help.

📱 Give your brain a break before bed

Scrolling TikTok, watching YouTube, gaming or messaging friends can make it harder to switch off – especially if you’re doing it right up until bedtime.

Try giving yourself some screen-free time before bed. You could listen to music, read, have a shower or simply chill out for a while.

You don’t have to give up your phone completely – it’s about finding a routine that helps your brain wind down.

😴 Don’t rely on huge lie-ins

When you’re tired, staying in bed until lunchtime can feel like the perfect solution. But regularly sleeping much later at weekends can make Sunday night and Monday morning even harder.

If you need some extra sleep, that’s OK. Just try not to make your weekend wake-up time completely different from your usual routine.

☕ Watch your caffeine

Energy drinks, coffee, cola and other caffeinated drinks can stay in your system for hours.

If you’re struggling with sleep, try avoiding caffeine later in the day – particularly in the afternoon and evening.

🏃 Get moving during the day

Being active during the day can help you feel more ready for sleep at night. Walking, playing sport, going to the gym or simply getting outside can all help.

You don’t need to have a perfect exercise routine. Just try to keep moving in a way that you enjoy.

What about the darker evenings?

Shorter days and longer nights can affect how you feel as well as how you sleep. You might notice that you’re more tired, less motivated or just don’t feel quite yourself.

Getting outside during daylight hours, staying active and keeping connected with friends and family can all help.

If you’re feeling low for a while or your sleep is really affecting your everyday life, talk to someone you trust. This could be a parent or carer, teacher, school nurse, GP or another adult you feel comfortable talking to.

Give yourself time to adjust

The clock change can take a little getting used to, so don’t panic if your sleep isn’t perfect straight away.

Focus on the basics: a regular routine, daylight during the day, time to wind down at night and enough time in bed to get the sleep you need.

And remember, struggling with sleep doesn’t mean you’re doing anything wrong. Sleep can change as you grow, and sometimes life gets in the way too.

If you’re having ongoing problems with your sleep, there is support available – you don’t have to figure it out on your own.