The Best Tips We've Heard To Cope With Clocks Springing Forward

We’re about to enter British Summer Time (BST). 

This year (2026), it kicks in at 1am on Sunday, 29 March (in the UK, always happens on the last Sunday of March, thanks in part to Chris Martin’s great-great-grandfather). 

And while the shift is linked to lower incidences of car accidents, it’s also associated with worse sleep and even a higher risk of heart attacks. 

So, we thought we’d share the best advice we’ve heard about coping with the change: 

1) Eat dinner an hour earlier on Sunday, 29 March

Speaking to HuffPost UK previously, Dr Tim Mercer, an NHS GP partner, said, “On Sunday, 29th March, eat dinner an hour earlier than usual.” 

That’s because “Where we’re losing an hour, eating too close to your bedtime can disturb your sleep and cause indigestion,” he explained. 

2) Get some morning sunlight 

Clock changes can wreak havoc on our Circadian rhythm, or body clock, which is key to a good night’s sleep. 

But sunlight can help to regulate your sleep-wake cycle, and morning light seems most effective of all. That’s because it may encourage something called a “phase advance,” which means you fall asleep faster, potentially making an earlier wakeup more bearable.

3) Consider your age when working out how to handle the sleep change

Dr Tim Mercer, an insomnia specialist, shared that different generations have their own ways of handling clock changes. 

Gen Z may be the “most disadvantaged” group after the clock changes, he added, as their natural sleep patterns tend towards being night owls. And Millennials might be more likely to deal with “orthosomnia,” where anxiety about perfect sleep can (paradoxically) keep you up all night.

These groups all need to take different approaches, he added.

4) Be patient with yourself 

It takes a lot of people several days to acclimatise to the clocks changing. And even if your sleep routine and daytime activity are perfect, it’s possible you might still struggle with the shift. 

Speaking to the Oxford Health Biomedical Research Centre, Dr Rachel Sharman, a researcher in Sleep Medicine, said, “Recognise that it may take time for your body to adjust to the new schedule and be gentle with yourself during this transition period”. 

Stressing about it may only make any sleep issues worse.