When do the clocks go back? What it means for sleep and daylight

Updated 6 October 2026.

An extra hour in bed sounds like an unusually generous offer from the calendar. The part where it's dark before you've finished work is less appealing.

UK clocks go back at 2am on Sunday 25 October 2026, returning to 1am. That gives us an extra hour overnight and lighter mornings initially, while sunset moves earlier by the clock.

When do the clocks go back in the UK?

At 2am on Sunday 25 October 2026, British Summer Time ends and the UK returns to Greenwich Mean Time. For most people, the change happens during Saturday night's sleep. GOV.UK confirms the date and time.

Your phone will usually take care of itself if automatic time settings are enabled. Check wall clocks, car clocks and appliances that need adjusting manually. The oven may need a word.

Do we actually get an extra hour of sleep?

We have an extra hour available, but we won't necessarily spend it asleep.

If you normally wake at 7am, that same moment becomes 6am after the change. Your body may wake when it expects to, even though the clock says you could stay in bed.

And if you stay up an hour later on Saturday, you've already used up the extra opportunity.

Are mornings lighter or darker after the clocks go back?

Lighter at first, then they darken again as winter approaches.

Sunrise and sunset both move earlier by the clock. London's times show what that looks like:

These are local London times from timeanddate's October 2026 table. Times elsewhere in the UK differ.

Sunday has about four minutes less daylight. The hour-sized jump in sunrise and sunset times comes from changing the clocks.

Days keep shortening until the winter solstice in December. Sunrise continues getting later for a while afterwards, even as the total daylight begins increasing again, as the Royal Observatory Greenwich explains.

Why might I feel sleepy earlier or wake too early?

Your body clock may still be following the old timetable.

At 9pm on Sunday, your body may be expecting what used to be 10pm. The same mismatch can show up in the morning. NIOSH's guidance on the time change notes that people who naturally sleep and wake early may find the autumn adjustment harder.

If you're wondering how body-clock timing differs from simply needing sleep, our guide to feeling tired but wired explains the distinction.

What should I do if I wake an hour early on Sunday?

Give yourself a quiet chance to settle again, without trying to force sleep.

If you're comfortable and still drowsy, you can rest. If you're lying awake getting frustrated, get up and do something quiet in low light, then return when you feel sleepy. The Sleep Charity's sleep advice recommends getting up when you can't settle back to sleep and advises against clock-watching.

For parents, the arithmetic can be particularly unwelcome: if your child wakes at the same moment as usual, their 6am start becomes 5am on the new clock. It may be worth keeping Sunday morning's plans simple.

How can I get daylight once the evenings are darker?

Look for an opportunity during the daytime, especially if your commute happens in darkness. Our guide to getting more daylight in winter covers morning light, working indoors, cloudy days and sitting near a window.

Can I prepare my sleep before the clocks change?

You can try moving your schedule slightly later over the few days beforehand, if your commitments allow.

NIOSH suggests shifting waking, bedtime and daily activities later by around 15–20 minutes a day, starting about three days before the autumn change. For 2026, that means beginning around Thursday 22 October.

Only move bedtime later if you can still leave enough time for sleep. Keeping the same early work alarm would simply shorten your night.

If the change usually passes without much trouble, keep your preparation simple: check your clocks and Sunday's commitments.

How long should it take to adjust?

It varies, but adjustment can take about a week, according to NIOSH.

If sleep difficulties persist or make daily life hard to cope with, speak to your GP; the NHS insomnia page explains when to seek help.

For practical ideas for tonight, read how to wind down before bed when your mind is busy.

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