Exact time clocks change for British Summer Time

Brits are being urged to prepare for groggy mornings and disrupted sleep as the UK transitions to British Summer Time this weekend. The clocks will go forward by one hour at 1am on Sunday, instantly becoming 2am, meaning people across the country will lose an hour of sleep overnight. While the change brings longer and lighter evenings, it can have a noticeable short term impact on daily routines.

Health experts warn that the sudden shift can disrupt the body’s internal clock, known as the circadian rhythm, which helps regulate sleep and wake cycles. Even a one hour loss of sleep can affect energy levels, mood and concentration, particularly in the days immediately following the change. Specialists often compare the effect to a mild form of jet lag, as the body adjusts to a new schedule without physically travelling.

For some people the impact may be minimal, but others can experience fatigue, irritability and difficulty focusing. Those who already struggle with sleep or have strict routines, such as parents of young children or shift workers, may find the adjustment more challenging.

UK health bodies and sleep experts advise making small changes in the days leading up to the time shift. Going to bed 15 to 20 minutes earlier each night can help the body gradually adapt. Maintaining a consistent sleep schedule and waking up at the same time each day can also support the transition.

Exposure to natural daylight in the morning is another important factor, as it helps reset the body clock more quickly. Experts also recommend limiting caffeine intake later in the day and avoiding heavy meals close to bedtime, both of which can interfere with sleep quality.

Reducing screen time in the evening may also make it easier to fall asleep, as blue light from devices can delay the release of sleep hormones.

Despite the temporary disruption, the arrival of British Summer Time is often welcomed. Longer evenings are associated with improved mood, increased outdoor activity and a general boost in wellbeing. Most people adjust within a few days as their body clock realigns.