When do the clocks go back in 2024 and why are they changing? | UK News

As the days get shorter and shorter, British Summer Time (BST) is almost over.

Clocks will soon be set back an hour as the UK returns to Greenwich Mean Time (GMT).

The day they change, we will have an extra hour in bed – then there is a noticeable change as the sun rises and sets.

Many people say it affects their mood, and questions continue to arise about whether it’s worth stopping.

When do the clocks go back in 2024?

The clocks will change next time October 27th – going back an hour to 2am.

So when you go to sleep on the 26th, make sure you have set your clock in advance or have a device that changes it automatically.

You can also expect to sleep an extra hour if your body allows it, or wake up an hour “earlier” if your body clock is particularly strong.

The clocks will be advanced again on March 30, 2025, at 1 am.

Why do we change clocks?

Setting 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 by British 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 United Kingdom after businessman William Willett (whose great-great-grandson is Coldplay’s Chris Martin) began promoting it in 1907.

He was inspired by the sight of houses with their shutters closed on sunny mornings near his home in Kent, realizing that people were “wasting” daylight.

His proposal was supported by two MPs, including the young Winston Churchill, but nothing was done until the First World War.

The turning point came when Germany set the clocks forward to conserve energy in the spring of 1916, which allowed both soldiers and civilians to use fewer resources like coal.

Not long after, Parliament passed Britain’s Summer Time Act of 1916, which turned clocks back in autumn and forward again in spring.

Are there any benefits to changing clocks?

How the change affects you depends on a variety of factors, such as what time you wake up in the morning and your activity pattern throughout the day – but everyone’s circadian rhythm will adjust regardless.

NHS GP partner and Opera Beds GP trainer Dr Tim Mercer told Bristol Live:

“During the night and in the dark, the pineal gland increases the production of melatonin, signaling to the body that it is time to sleep.

“On the other hand, exposure to daylight suppresses melatonin production, keeping us more alert during the day.

‘With the onset of darkness after the clocks turn back, the body may start producing melatonin earlier in the night, potentially making you feel sleepy earlier than usual. This change can lead to temporary disruptions in sleep patterns as your body adjusts to the new schedule.

Numerous studies have found negative effects associated with starting 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, although researchers at Liverpool’s John Mores University are currently investigating the issue and the wider effects of the disruption on 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.

Ways to Mitigate Sleep Routine Changes After the Clocks Go Back

Dr Mercer has provided six tips to help mitigate the effects on our sleep routine.

Gradual adjustments: Before the time change, you can try changing your bedtime and waking up 1,015 minutes earlier every day. This smooth transition can help your body settle into the new schedule, lessening the shock to your system.

Morning light exposure: Getting some natural sunlight in the morning can help reset your internal clock. Light is one of the strongest signals for regulating your circadian rhythm, so spending time outdoors in the early hours of the day can help your body adjust more quickly. If brighter mornings disrupt your sleep routine, consider investing in blackout curtains or a sleep mask.

Consistent sleep routine: Follow a consistent sleep routine, 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 schedule.

Limit Stimulants: Try to avoid caffeine and electronic devices, which emit blue light, at least an hour before bed. This can interfere with melatonin production and make it difficult to fall asleep.

Activity levels: The onset of fall and winter may lead many people to reduce the time spent on outdoor activities and exercise. Maintaining regular physical activity in winter is generally beneficial for sleep, even a brisk 15-minute walk can have a significant impact.

Sleep hygiene: It is crucial to understand which environment improves your sleep. This involves managing lighting, temperature (the perfect bedroom temperature is approximately 16-18ºC) and noise for a sound night’s sleep. Typically, the darker, cooler and quieter you keep your sleeping area, the better your chances of sleeping undisturbed.

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