Although it may feel as though spring has arrived, with the recent bout of good weather and sunshine, and the first buds of blossom on trees, it doesn't officially begin until the spring equinox.
As well as navigating the transition from Baltic to… slightly less cold, us Brits also have to deal with the very real consequences of Daylight Saving and the clocks going back and forward.
“Because the sun will rise an hour later in the day and then it will set an hour later, it means we get longer, lighter evenings – this can make it still too sunny in the evening for us to want to go to sleep,” Dr Lindsay Browning, psychologist, neuroscientist and sleep expert for And So To Bed, tells Glamour UK. “The nearer it gets to the summer solstice, the earlier in the morning it will get light, and the later in the evening it will get dark.”
This shift can impact our bodies in numerous ways, according to Dr Maja Schaedel, clinical psychologist and co-founder of The Good Sleep Clinic. “Losing an hour of sleep has a significant impact on our body's circadian rhythm [our internal body clock that tells it when to eat and sleep] and it can take us up to three days to adjust,” he says.
So, as we prepare to “spring forward” and lose an hour, here's everything you need to know about the clocks going forward – and how to minimise its impact on your sleep.
Don’t worry, it’s possible to break this unrelenting cycle for more restful sleep.
When do the clocks go forward in 2026?
Although we consider March to be the beginning of spring, astronomically speaking, it doesn't officially start until the spring equinox has taken place – which typically falls between 19-21 March each year. And in 2026, it will commence on 20 March.
As for the clocks going forward, this year it will take place in the early hours of Sunday, 29 March. (Don't worry, your phone will automatically change from Greenwich Mean Time, GMT, to British Summer Time, BST).
What's the point? Well, Daylight Saving was originally introduced during the First World War to make more use of the daylight (evenings become far lighter post-clock change in spring).
However, many argue that the Summer Time Act is antiquated and no longer serves us, especially in the autumn when darker days already pose a safety issue.
What's more, “losing” that hour in the spring can really mess with our circadian rhythms and our general energy levels.
How to prepare for the clocks going forward
Set your alarm fifteen minutes earlier for the 3 days before
“If you normally wake at 7am then set your alarm at 6.45am on Saturday morning and 6.30am on Friday morning,” Dr Maja Schaedel says.
“This is because one of the difficulties can be that an hour can feel like quite a long time, and so it is helpful to reduce the impact by scaling it back as gradually as possible.
“Then you can also scale back your bedtime by 15 minutes but always start by changing the wake time first.”
If you're going to drink alcohol, drink earlier on in the evening on Saturday
“Alcohol significantly impacts on the quality of our sleep,” Dr Schaedel adds. “And it takes a long time to pass through our system so if you do want to have a drink on Saturday night, finish your drinking earlier on in the evening.”
Exercise more during the day on Saturday and Sunday
“By exercising you will be helping to increase the 'sleep pressure' that you need to fall asleep and stay asleep during the night," Dr Schaedel explains. “When the clocks change our sleep is sensitive to this change, and therefore it can be helpful to maximise our chances of falling asleep easily by ensuring our sleep pressure is high. Exercise is a brilliant way to do this.”
Dr Lindsay Browning advises that it's important to schedule your exercise so that it's not too close to when you go to bed. “Try not to exercise too close to bedtime because that may make you feel to alert and awake to fall asleep soon after.”
What to do after the clocks go forward
Give yourself an extra hour in bed, if you'd like
Dr Browning recommends you to take it easy where you can can. “When the clocks do change, you may want to allow yourself a small lie-in on Sunday morning if possible to minimise the sleep loss,” she says.
As soon as your alarm goes off, subject yourself to daylight by opening the curtains.
Once you're up, it's important to readjust and keep clear definitions between night and day, for the sake of your body. “Our circadian rhythm partly depends on daylight to signal what is daytime and what is nighttime,” Dr Schaedel explains.
"This then impacts on the hormone melatonin, which is produced in the evening at around the time the sun goes down and then continues to rise in levels until about midnight, only to taper off by morning.
“By exposing yourself to daylight in the morning, you essentially inhibit the production of melatonin and signal to your body that it is 'daytime'.”
Use blackout blinds, curtains, earplugs and eyemasks
“If your sleep is sensitive then it can be helpful to ensure that any light or noise from the outside is minimised through the use of the these sleep aids,” Dr Schaedel suggests.
Do relaxation exercises before bed
It might be worth taking some extra time to wind down before bed over the next few weeks, as your body adjusts to British Summer Time.
“If your mind is very active and you find it hard to switch off then try a relaxation exercise, such as diaphragmatic breathing (where you breathe into your tummies for three seconds, hold for three seconds, and then breathe out slowly for 5 seconds) or a progressive muscle relaxing exercise where you progressively tense and relax each muscle of your body,” Dr Schaedel recommends.
“These can help to lower your heart rate and relax your muscles, both of which you need to fall asleep.”
Dr Browning also advises simulating the darkness you need to wind down. “With the longer days and lighter evenings it may be a good idea to shut the curtains and dim the lighting in the evening to help to minimise the bright light, which will interfere with melatonin production and your ability to go to sleep,” she says.
