Twice a year, in many parts of the world, the clocks change. Losing an hour in spring can leave people feeling groggy for days, and even gaining an hour in autumn can unsettle routines. Some researchers have raised concerns about the effects of these sudden shifts on sleep and wellbeing, and the topic is widely debated.

If you live somewhere without daylight saving time, as many people do, you may still recognise the feeling from travel, shift work or a late night that throws off your rhythm.

Why clock changes can feel hard

Your body has its own internal clock, which is closely tied to light and dark. It helps regulate when you feel sleepy and alert. When the clock on the wall jumps suddenly, your body clock takes a little time to catch up. During that time, you may feel tired, irritable or less focused.

Gentle ways to adjust

Shift gradually. In the days before a clock change, try moving your bedtime and wake-up time by fifteen minutes or so each day.

Get morning light. Step outside soon after waking. Natural daylight helps reset your body clock.

Dim the evenings. Lower the lights and put screens away in the hour before bed.

Keep regular meals. Eating at consistent times can help your body adjust.

Go easy on caffeine. Avoid caffeine later in the day, even if you’re feeling tired.

Be kind to yourself. Expect to feel a little off for a few days. Plan lighter tasks if you can.

Protecting your rhythm all year

Whether or not your clocks change, a steady daily rhythm can help you feel your best:

  • go to bed and wake up at roughly the same times;
  • spend time outside in daylight;
  • move your body during the day;
  • wind down calmly in the evening.

When tiredness lingers

If tiredness or sleep trouble lasts for weeks rather than days, please reach out for support; you deserve proper rest.

How little is enough

This week, try stepping outside for ten minutes of morning light each day. It’s one of the simplest ways to support your body’s natural rhythm.

For more on rest, read 7 types of rest everyone needs.

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