When the Clocks Go Back: How the Autumn Time Change Affects Your Sleep, Mood, and Health

 Every October, when the clocks go back, millions of people across Europe and beyond celebrate the gift of an “extra hour” of sleep. But how much does this small shift really affect our bodies and minds?

Experts say the autumn time change is much easier to adjust to than the spring one, but that doesn’t mean it’s harmless. The subtle one-hour difference can still disturb our internal body clock, known as the circadian rhythm, which regulates everything from sleep and alertness to hormones and mood.

What Is Daylight Saving Time?

Daylight Saving Time (DST) is the practice of moving clocks forward by one hour in spring and back again in autumn to make better use of daylight. Most of Europe, North America, and parts of Asia follow this system.

In 2025, clocks will go back on Sunday, 26 October, giving us a bonus hour of sleep.

While many welcome the change, experts warn that even a small time shift can subtly affect our sleep cycle and energy levels, especially for those who are sensitive to schedule changes.

Why the Autumn Clock Change Feels Easier

The autumn transition is often seen as gentler than spring because it technically gives us an extra hour, not takes one away.
According to Professor Malcolm von Schantz, a chronobiologist at Northumbria University, “Although people complain about darker evenings, the autumn change is usually less disruptive. The morning light we gain is actually better for our biological rhythm.”

Light exposure early in the day helps regulate our circadian rhythm, an internal 24-hour cycle that influences when we feel sleepy or alert. Morning sunlight signals our brain to wake up and stay active, while darkness encourages rest.

What Happens Inside Our Bodies When Clocks Change

Our circadian rhythm is guided by a “master clock” in the brain that follows light and darkness signals.
Dr. Timo Partonen, associate professor of psychiatry at the University of Helsinki, explains:

“There’s a circadian clock in every cell of the body, but the principal one in the brain is controlled by light from our eyes. When that rhythm is disturbed, even slightly, it can affect our mood and sleep quality.”

Even though the autumn change adds an hour, it can still make sleep feel less refreshing for a few days.
Dr. Partonen adds that many people don’t use the extra hour for rest. Instead, they stay up later, which only increases sleep debt — the gap between how much sleep we need and how much we actually get.

The Hidden Health Effects of Time Changes

The spring clock change, which takes away an hour of sleep, has been linked to short-term spikes in heart attacks, traffic accidents, and sleep loss. One study by the American Heart Foundation reported a 24% increase in heart attacks the day after the spring switch.

While the October change is milder, research still shows it can affect well-being.
A 2025 study from the University of Oxford and Liverpool John Moores University found that women were more likely than men to experience higher stress, worry, and confusion after the autumn time change. Children’s disrupted sleep schedules also contributed to household tension.

Long-term, frequent time shifts may increase the risk of stroke, obesity, and cardiovascular problems, according to research from Stanford Medicine.
The study estimated that adopting permanent standard time — instead of switching twice a year — could prevent 300,000 strokes annually and reduce obesity in 2.6 million people across the U.S.

How to Maintain a Healthy Sleep Pattern

Keeping a consistent sleep routine is one of the most powerful ways to protect your long-term health.
Professor von Schantz notes that many people develop what’s known as “social jet lag” — sleeping less during the week and “catching up” on weekends. This back-and-forth confuses the body’s internal clock, leading to fatigue, poor focus, and increased health risks.

A study in the Journal of Epidemiology & Community Health found that people with irregular sleep schedules had a 26% higher risk of major cardiovascular events, even when they got enough total sleep hours.

Tips to Adjust Smoothly When the Clocks Go Back

Experts recommend using the extra hour for real rest, not more screen time or staying up late.
Dr. Partonen suggests:

“Go to bed at your usual time or slightly earlier on Saturday night before the clocks change. That way, your body can truly benefit from the extra hour.”

Here are a few more sleep tips to help your body adjust:

• Get morning sunlight as soon as possible after waking.

• Keep a consistent bedtime — even on weekends.

• Avoid caffeine or heavy meals late at night.

• Limit screen exposure at least one hour before bed.

• Use the time change as a chance to reset your sleep routine.

Should We End Daylight Saving Time?

Many scientists and sleep experts now argue that it’s time to stop the biannual clock changes altogether.
Organizations like the British Sleep Society support moving to permanent standard time, saying it better aligns with human biology and promotes healthier sleep patterns.

The European Union proposed ending seasonal clock changes back in 2018, but member countries still haven’t agreed on whether to stay on permanent standard time or summer time.

Until then, the clock will continue to tick back and forth each year — and our bodies will keep adjusting to it.

So this October, when the clocks go back, don’t just celebrate an extra hour use it wisely to recharge, rest, and reset your rhythm.