This weekend, the UK clocks will jump forward as Daylight Saving Time begins, bringing longer evenings but also a common side effect: disrupted sleep. Many people experience a feeling similar to jet lag, even without leaving the country.
This happens because our internal body clocks, or circadian rhythms, suddenly shift, leaving us feeling groggy, out of sync, and less alert.
Professor of Neuroscience Rob Lucas, from the University of Manchester, offers a straightforward strategy to adjust smoothly to the time change and minimize sleep disruption. Understanding how the body responds to light is key.
The Role of Your Body Clock
Freepik | The shift to DST disrupts our circadian rhythms, causing temporary grogginess.
The human body has an inherent sense of biological time, which determines sleep patterns, alertness, and overall daily rhythm. When clocks move forward, mornings feel darker, evenings feel lighter, and this sudden shift can confuse the body.
Professor Lucas explains:
"We have inside our body an inherent sense of biological time, and that has to be reset to what we define as the right time of day. The way that our body clock knows what time of day it is is by experiencing light—bright light as much as possible."
Exposure to natural light signals the brain that it’s time to be awake, helping to realign the body clock. The more sunlight received in the morning, the faster the adjustment.
Morning Light: The Key to Adjusting
One of the simplest yet most effective methods to adapt is to prioritize morning sunlight. Even 15 minutes outdoors within the first hour of waking can help reset the internal clock.
This practice helps reduce feelings of grogginess, supports the body in adjusting to earlier wake-up times, and enhances overall daytime alertness and energy levels.
Professor Lucas emphasizes starting the adjustment on Sunday, the day immediately following the clock change.
"Mostly, the time—Saturday/Sunday—is when people have the most flexibility over their schedule. Take advantage of that flexibility. Not by ignoring the clock change, but by making Sunday the first day you respond to it. By Monday, you’ll be well on your way through the adjustment process."
Evening Habits That Support Sleep
Adapting to a new routine also depends on how you manage your evenings. A dark sleeping environment encourages melatonin production, helping your body recognize when it’s time to rest. Limiting bright light before bed can make falling asleep easier.
Daylight Saving Time brings darker mornings and extended evening light. Because morning sunlight is essential for resetting your circadian rhythm, early exposure helps your body adjust more smoothly.
Managing Social Jet Lag
Freepik | Minimize social jet lag by using morning light to realign your circadian rhythm.
Freepik | Morning sunlight can help bring your internal clock back in sync and reduce social jet lag.
Even without leaving your time zone, a one-hour shift can feel surprisingly disruptive. Many people experience symptoms similar to jet lag, including fatigue, irritability, and trouble focusing. Often referred to as “social jet lag,” this effect can be eased by combining early daylight exposure with reduced lighting at night.
Quick Tips to Adjust
- Spend 15–30 minutes outside in natural light soon after waking.
- Keep bedrooms dark and cool at night.
- Align meals and daily routines with the new time to reinforce the shift.
- Use weekends strategically, as flexible schedules make adjustments easier.
Following these steps helps your body adjust more quickly.
In the UK, the shift happens overnight, giving Sunday as a transition day.
Prioritizing sunlight and consistent sleep is the most effective way to reset your rhythm.
