When are the clocks going back and why are they changing?

The days are getting shorter, and British Summer Time (BST) will soon make way for good old Greenwich Mean Time (GMT).

You’ll get an extra hour of bed as a result of clocks going back this weekend, but there will also be a noticeable change in when the sun goes up and down.

Many people say this affects their mood – hello Seasonal Depression – which contributes to a debate over whether this disruption is worthwhile.

When do the clocks go back in 2024?

The clocks next change this Sunday, October 27, when they go back one hour at 2am.

So when you go to bed tonight, make sure you’ve adjusted your clock in anticipation or have a device that changes automatically.

You can also expect to get an extra hour of sleep if your body lets you, or wake up an hour ‘earlier’ if your body-clock is particularly strong.

The clocks will go forward again on Sunday, March 30, 2025, at 1am.

Does this mean it is lighter or darker in the morning?

When the clocks go back, Daylight Saving Time will then be at an end.

This means the sun rises an hour earlier than the day before, and sunset will come one hour earlier in the evening.

Why do we change the clocks?

Turning the clocks back allows us to have extra sunlight in the morning at the expense of the same amount in the evening.

The idea was first seriously proposed in the 1890s by British-born New Zealand scientist George Vernon Hudson, whose passion for collecting insects after work inspired him to propose daylight saving time.

He suggested a two-hour shift to his government but the proposal was rejected.

The idea took off in the UK after businessman William Willett (whose great-great-grandson is Coldplay’s Chris Martin) began promoting the idea starting in 1907.

He had been inspired by the sight of houses with their blinds down on sunny mornings near his home in Kent, realising people were ‘wasting’ daylight.

His proposal was backed by two MPs, including a young Winston Churchill, but nothing was done until the First World War.

The turning point came when Germany moved clocks forward to conserve energy in the spring of 1916, which allowed both soldiers and civilians to use less resources such as coal.

Not long after, Parliament passed Britain’s Summer Time Act of 1916, which turned clocks back in the autumn and forward again in spring.

Which countries change their clocks?

Clocks-changing isn’t just a UK thing – more than 70 countries around the globe do it.

Most European countries observe European summertime (Daylight Saving) – changing their clocks at the end of March and again at the end of October.

The only European countries that don’t are Iceland, Turkey, Belarus and Russia. Neither do nearby Armenia, Azerbaijan and Georgia.

Meanwhile, the United States, Canada, Australia and New Zealand observe Daylight Saving. Mexico voted in March 2023 to mostly stop using DST.

Most Asian countries, including India, Japan, China and Mongolia, opt not to use Daylight Saving Time, while many Middle Eastern countries also avoid changing their clocks.

For some, such as Iran and Jordan, dropping DST is a fairly recent change, while Egypt decided to restore it in 2023.

In Africa, most countries do not use it. Morocco does, as do the nearby Canary Islands, which are part of Spain.

Are there any benefits to the clocks changing?

How the change affects you depends on a variety of factors such as what time you wake up in the morning and your pattern of activity throughout the day – but everyone’s circadian rhythm will adjust regardless.

Dr Tim Mercer, an NHS GP Partner and GP Trainer with Opera Beds, told Bristol Live: ‘During the evening and in darkness, the pineal gland increases melatonin production, signalling to the body that it’s time to sleep.

‘Conversely, exposure to daylight suppresses melatonin production, keeping us more alert during the day.

‘With the earlier onset of darkness after the clocks go back, the body may start producing melatonin earlier in the evening, potentially making you feel sleepy earlier than usual.

‘This shift can lead to temporary disruptions in sleep patterns as your body adjusts to the new schedule.’

Numerous studies have found negative effects associated with the start of BST – such as a temporary decline in sleep quality and alertness which can increase the risk of accidents.

The end of BST has not been well-studied, but researchers at Liverpool John Mores University are currently looking into it and the wider effects of disruption to people’s perception of time – and you could help.

Any UK-based adult who wants to take part in the study can complete an online survey about their experiences this week and/or next week.

Ways to mitigate changes to sleep routine after clocks turn back

Dr Mercer provided six tips to help mitigate the effects on our sleep routine.

Gradual Adjustments: In the run-up to the time change, you could try shifting your bedtime and wake-up time by 10 to 15 minutes earlier each day. This gentle transition can help ease your body into the new schedule, lessening the shock to your system.

Morning Light Exposure: Getting some natural sunlight in the morning can aid in resetting your internal clock. Light is one of the strongest signals for regulating the circadian rhythm, so spending time outside in the early daylight hours can assist your body in adjusting more swiftly. If the lighter mornings are disrupting your sleep routine, consider investing in blackout blinds or a sleep mask.

Consistent Sleep Routine: Stick to a consistent sleep routine by going to bed and waking up at the same time every day, even on weekends. This helps regulate your body’s internal clock, making it easier to adapt to the new time.

Limit Stimulants: Try to avoid caffeine and electronic devices, which emit blue light, at least an hour before bedtime. These can interfere with melatonin production and make it harder to fall asleep.

Activity Levels: The onset of autumn and winter may lead many people to reduce time spent on outdoor activities and exercise. Keeping up regular physical activity in winter is generally beneficial for sleep, even a brisk 15-minute walk can have a significant impact.

Sleep hygiene: It’s crucial to comprehend what environment boosts your sleep. This encompasses managing lighting, temperature (the perfect bedroom temperature is approximately 16-18C), and noise for a night of profound sleep. Typically, the darker, cooler, and quieter you maintain your sleeping area, the better your odds of sleeping undisturbed.

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