Spring Forward: 5 Simple Ways to Adjust to British Summer Time and Beat Fatigue

How to Adjust to British Summer Time: 5 Simple Health Tips for the Clock Change

On Sunday, 29 March 2026, the clocks in the UK go forward by one hour as British Summer Time (BST) begins. For many of us, that first sign of lighter evenings feels like a welcome step into spring. But while the extra daylight can lift the mood, losing even just one hour of sleep can leave the body feeling surprisingly unsettled.

If you often feel more tired, irritable, sluggish, or “not quite right” after the clocks change, you are certainly not alone. The shift to British Summer Time can temporarily affect your sleep, energy, digestion, mood, and concentration—even if the change seems small on paper.

The good news is that your body usually adapts well with a little support. Here is why the clock change can affect you more than you might expect, plus five simple health tips to help you adjust more smoothly.

The reason many people feel off after the clocks go forward comes down to your circadian rhythm, also known as your body clock.

Deep in the brain is a small area called the suprachiasmatic nucleus (SCN), which helps regulate your natural 24-hour rhythm. It plays a key role in deciding when you feel sleepy, when you wake up, and even when your body is most ready for things like digestion, alertness, and hormone release.¹

Your body clock relies heavily on light and darkness to stay in sync. When the clocks suddenly jump forward, your internal rhythm does not instantly catch up. That means your body may still feel as though it is running on the old time, even if your alarm clock says otherwise.

This temporary mismatch can lead to a short-term sleep deficit, which may affect:

For some people, the effect only lasts a day or two. For others—especially those with sensitive sleep routines—it can take a little longer to feel fully back to normal.

How Can You Adjust to British Summer Time More Easily?

1) Get Morning Sunlight as Early as You Can

Natural light is one of the most effective ways to help reset your body clock.^2,3 In the first few days after the clocks go forward, try to get outside in the morning, even if only for a short walk or a few minutes of fresh air.

Morning light can help shift your internal rhythm earlier and support the natural daytime drop in melatonin, making it easier to feel alert and wake up properly.^2,3

Even a typical grey British spring morning can still provide enough daylight to help your body adjust.

Simple tip: Open the curtains as soon as you wake up, or step outside for 10 to 20 minutes before work if you can.

2) Start Shifting Your Sleep Routine Before the Clock Change

One of the easiest ways to make the clock change feel less abrupt is to prepare a few days in advance. Rather than waiting until Sunday night, try going to bed and waking up 10 to 15 minutes earlier each day in the lead up to British Summer Time.

This gives your body a gentler transition and can make Monday morning feel far less brutal. If you have children, this gradual shift can also be especially helpful for them.

Simple tip: Move your bedtime, mealtimes, and morning alarm slightly earlier from Thursday or Friday onwards.

3) Support Your Gut Health and Energy Levels

When your sleep and routine are disrupted, it is not unusual to notice changes in digestion, appetite, or daytime energy too.

That is because your body clock does more than manage sleep. Sleep and circadian disruption have also been linked to changes in metabolism, digestive timing, and the gut microbiome, which may help explain why your body can feel slightly out of sync in more ways than one.^4,5

During the switch to British Summer Time, it can help to keep meals as regular as possible and focus on a balanced diet with plenty of:

Fibre-rich foods can help support a healthy and diverse gut microbiome, which is closely linked to digestion and overall well-being.⁶

It is also worth making sure you are getting enough key nutrients such as zinc, vitamin B1, and vitamin B6, which contribute to normal immune function, psychological function, and energy-yielding metabolism.

Simple tip: Avoid skipping meals after a poor night’s sleep. Eating regularly and staying hydrated can help you feel steadier throughout the day.

4) Move Your Body, But Time It Wisely

A bit of movement can be incredibly helpful when your body clock feels out of sync. The timing of exercise may also influence your circadian rhythm and how alert or sleepy you feel at different times of day.

A morning walk, light stretching, or gentle exercise earlier in the day can help reinforce the signal that it is daytime and support a more regular sleep-wake rhythm.⁷

Exercise can also support mood, circulation, and sleep quality when timed well. However, very vigorous exercise too close to bedtime may leave some people feeling too alert to wind down easily.⁷

Simple tip: Aim for movement in the morning or early evening and avoid vigorous exercise within about 4 hours of bedtime.

5) Keep Your Evenings Calm and Sleep-Friendly

If you want to adjust to British Summer Time more quickly, your evening routine matters just as much as your morning one.

Light exposure in the evening, especially from screens and bright indoor lighting, can make it harder for your body to recognise that it is time to sleep. Exposure to artificial light at night can delay your body clock and suppress melatonin, the hormone that helps you feel sleepy.^8,9

While phones, tablets, and laptops are often highlighted, it is not just “screen time” itself that matters, but the timing, brightness, and type of light—particularly shorter wavelength (blue) light—which can have a stronger effect on alertness and circadian timing.^9,10

To help your body settle in the evening, try to:

These small habits can help your body wind down more naturally and improve your chances of sleeping more soundly after the clock change.

Simple tip: If you are sensitive to caffeine, try making lunchtime your cut-off point for coffee.

Can the Clock Change Affect Digestion and Mood Too?

Yes, it can.

Although most people think of British Summer Time as mainly a sleep issue, the effects of the clock change can sometimes show up in other ways too. Because your circadian rhythm influences hormones, appetite, alertness, and digestive timing, some people may notice:

This is usually temporary, but it is a good reminder that your sleep routine, digestion, and overall wellbeing are more connected than they might seem.

How Long Does It Take to Adjust to British Summer Time?

For most people, it takes a few days to around a week to fully adjust to British Summer Time. Some people bounce back quickly, while others may need a little more time—especially if they already struggle with sleep, have a very fixed routine, or are already feeling run down.

The key is not to expect yourself to feel instantly “normal” the next day. A little tiredness or sluggishness at first is common. By making a few small changes to your light exposure, sleep habits, movement, and nutrition, you can help your body adapt more smoothly and make the most of the longer, lighter evenings ahead.

FAQs About British Summer Time and Your Health

Why do I feel tired after the clocks go forward?

Because your body clock does not immediately adjust to the new time. Even a one-hour shift can temporarily affect your sleep quality, energy, and alertness.

How long does it take to get used to British Summer Time?

Most people adjust within a few days to a week, although some may take longer.

Can British Summer Time affect digestion?

It can. Changes in sleep, meal timing, and daily routine may temporarily affect digestion, appetite, or bowel habits in some people.

What is the best way to adjust to the clock change?

Getting morning sunlight, shifting your bedtime gradually, staying active, and keeping a steady sleep routine can all help.

References