If you woke up feeling a bit groggy this morning, that might be because you had an hour of sleep cruelly ripped away from you.
The clocks sprung forward an hour last night, meaning an hour less in bed – but it’s not all bad news.
British Summer Time (BST) has officially begun, meaning more sunshine throughout the day and into the evening.
Though a stolen hour of sleep isn’t welcome, there will be a noticeable change when the sun goes up and down.
Brighter mornings and evenings are sure to put a smile on your face, even with slightly less sleep.
When did the clocks go forward?
The clocks changed this morning, Sunday, March 30, when they sprung forward one hour.
Many devices, such as smartphones, change to the new time automatically, but if you have traditional clocks too you’ll need to go around your house changing them.
The clocks will go backwards again on Sunday, October 26.
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 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 fewer 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.
Does everyone want the clocks to change?
Not really; it’s quite an unpopular rule with many people, but they don’t agree on what the new system should be.
Earlier this week the British Sleep Society (BSS) called for the clocks to never go forward again.
It wants the government to stick to one time all year round – and it should be the winter one.
They argued that more natural daylight in the morning is healthier for our circadian rhythms and sleep health.
But the public discussion has more typically been around changing the clocks to permanent summertime so we maximise daylight hours after people finish work and school. It is argued that this could reduce road accidents when lots of people are on the roads in the darkness.
In 2018, it emerged Britain could scrap the annual changing of the clocks in plans that never came to fruition.
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.
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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