The spring clock change is coming, and yes, I find it hard too

There is something lovely about this time of year. The days are getting longer, spring is in full swing, and everything starts to feel a little lighter and brighter. But if I’m honest, this is the clock change I personally find the hardest.

When the clocks go forward, we suddenly have to get up earlier by the clock, but at the same time we are expected to fall asleep earlier too. And that is not always easy. There is more evening light, more temptation to stay up, and often more of a pull towards longer evenings, socialising, or just stretching the day a little further.

For me, this change can leave me feeling distinctly off for a while. I often end up carrying a bit of sleep debt because I naturally drift off at my “old time” but still have to get up an hour earlier. The result? I feel tired, flat, irritable, and if I’m being completely honest, a bit cross with the world while my body catches up.

If that sounds familiar, you are not alone.

When do the clocks change in 2026?

In the UK, the clocks go forward on Sunday 29 March 2026 at 1:00am, jumping to 2:00am. That means we lose an hour overnight.  

Why this change can feel so hard

This is not just about losing one hour on one night. It is about asking your body clock to shift before it is fully ready.

Your circadian rhythm, your internal body clock, is influenced by light, food, movement, and routine. When the external clock changes suddenly, your body does not always change with it immediately. That is why you may find yourself:

• struggling to fall asleep at the new earlier bedtime

• waking feeling groggy and unrested

• feeling hungrier or sleepier at odd times

• feeling more emotional, snappy, or flat

• needing a couple of weeks to feel like yourself again

For some people it passes quickly. For others, especially if sleep is already a bit fragile, it can take a while.

How to help your body adapt

The good news is that there are some very practical ways to help your body clock catch up.

1. Get light into your eyes early in the morning

Morning light is one of the strongest signals you can give your circadian rhythm. It helps tell the brain: this is the start of the day. Over several days, this makes it easier to feel sleepy earlier in the evening.

Try to get outside as early as you can after waking, even if only for 10–20 minutes. A short walk, school run, coffee outside, or even standing in the garden can help.

2. Eat earlier and consistently

Meal timing is another useful cue for the body clock. Eating breakfast and lunch at fairly regular times can help anchor your day and support the shift to the new schedule.

In the first week or two after the change, try not to let meals drift too late, especially dinner.

3. Move your body in the morning

Gentle movement in the morning can be surprisingly helpful. You do not need a punishing workout, a brisk walk, light exercise, stretching, or simply getting going earlier can all support alertness and help nudge the body clock forward.

4. Start winding down earlier than you think

This is often the part people forget. If you want to fall asleep earlier, you usually need to start slowing down earlier too.

In the evening, especially in the first couple of weeks:

• reduce stimulating activity later in the day

• dim lights earlier

• keep evening plans a little gentler where possible

• try to eat earlier rather than very late

• aim for a calmer, more predictable bedtime routine

You are essentially helping your brain get the message that night is arriving, even though the light outside may be saying otherwise.

5. Do not panic if you feel off for a bit

A few groggy mornings do not mean anything has gone wrong. Many people feel temporarily out of sorts with the spring time change. Be a bit kinder to yourself that week. Lower the bar where you can. Protect sleep where possible. Avoid cramming in too much late in the evening.

6. Watch the caffeine and the lie-ins

If you are exhausted, it can be tempting to overdo caffeine or try to catch up with long lie-ins. A little flexibility is fine, but too much of either can make it harder for your body clock to settle.

What about children?

Children are often more adaptable than we think, but that does not mean they are unaffected. Some children barely notice the change. Others are a bit out of sorts for a few days.

As with adults, it is not only about changing the clock. It is about helping the body clock shift too.

The same principles help:

• get them into natural light early in the day

• keep mealtimes steady

• encourage active play and movement in the morning

• keep evenings calmer

• dim lights and begin the bedtime routine early

Three ways to handle the clock change for children

Option 1: Do nothing

If the new schedule works reasonably well for your family, you can simply change the clocks and let your child adapt naturally.

Many children do adjust through light exposure, meal timing, social cues, and the general rhythm of the household. If bedtime ends up a little later for a few days, that may be completely manageable.

Option 2: Make a gradual change

If your child tends to be sensitive to routine shifts, start a few days before the clock change.

From Thursday 26 March 2026, move wake-up time, naps, meals, and bedtime 15 minutes earlier each day.

For example, if normal bedtime is 6:30pm:

• Thursday 26 March: bedtime 6:15pm

• Friday 27 March: bedtime 6:00pm

• Saturday 28 March: bedtime 5:45pm

• Sunday 29 March: bedtime 6:30pm new time

This can soften the shift nicely.

Option 3: Split the difference

If you do not want to adjust over several days, you can shift by 30 minutes over two days.

On Saturday 28 March, wake your child 30 minutes earlier, shift naps/meals by 30 minutes, and do bedtime 30 minutes earlier.

On Sunday 29 March, do the same again, so by Monday you are back on your usual clock-time schedule.

My top advice for adults who really struggle with the spring change

If, like me, this change tends to make you feel rubbish for a while, here is the simplest plan:

Get outside early.
Move in the morning.
Eat on time.
Keep evenings calmer.
Dim lights earlier.
Eat dinner a bit earlier.
Do not expect your body to magically be ready on day one.

And perhaps most importantly: do not judge yourself too harshly if you feel more tired, more emotional, or more irritable than usual. The spring change can feel disproportionately hard. That does not mean you are failing, it just means your body clock needs a little help to catch up.