When Do the Clocks Go Back 2025 & Why?

This year, the clocks go back on Sunday, 26th October, at 2 am.

This change happens every year on the last Sunday of October, when the clocks go back by one hour, marking the end of British Summer Time (BST). After the switch, we return to Greenwich Mean Time (GMT) to help us make the most of the dwindling winter sun.

Why do the clocks go back?

The clocks change as part of Daylight Saving Time. Here are a few reasons why we have this:

1. Maximising daylight hours

As we get closer to winter, we naturally lose daylight hours throughout autumn. Turning the clocks back in October shifts our time so that we see more of that precious sunlight while awake. In other words, instead of losing light later in the day, we “gain” light in the cooler, darker mornings, making our wake-up time feel a little brighter.

2. Safety benefits

Darker mornings can mean riskier commutes for pedestrians, schoolchildren, and drivers. Turning the clocks back brings more light to early mornings, reducing the chance of accidents and helping everyone feel safer as they start their day.

3. Energy conservation

Historically, one of the original aims of Daylight Saving was to reduce reliance on artificial lighting. By aligning our waking hours more closely to daylight, we reduce the need to switch on lights or heating earlier in the day. However, this is the ideal outcome, rather than a cure-all for energy consumption, as our use of heating and light can heavily depend on the weather.

4. Tradition and consistency

The UK, along with many European nations, follow seasonal clock changes to avoid confusion in business, travel, broadcasting and communication. Sticking to a shared timetable makes cross-border routines smoother, especially in today’s connected world.

5. Seasonal adjustment

As the seasons change and daylight hours are few and far between, our schedules don’t always naturally adjust. Turning the clocks back is a way of helping our routines, such as school times, work times and after work activities, stay better aligned with the daylight we do get.

The history of Daylight Saving Time

1784 – Benjamin Franklin first suggested changing the clocks in a letter to Parisians, arguing that more daylight would prevent people from wasting candles by burning them for longer.
1907 – An Englishman and keen golfer, William Willett, campaigned to advance clocks in spring by 80 minutes in four increments of 20 minutes and return the clocks to the original time in autumn. His reasoning for this was rumoured to ensure he had daylight while playing golf.
1908 – The House of Commons rejected this bill to advance the clocks during the spring.
1916 – Germany became the first country to officially adopt Daylight Saving Time during the First World War to conserve fuel and energy. The UK soon followed with the Summer Time Act 1916, which set clocks forward in spring and back in autumn to maximise daylight hours and reduce energy use.

How does putting the clocks back affect sleep?

Turning the clocks back by an hour at the end of October can affect our sleep in a few ways, such as:

Your body clock gets a little confused – Even though you gain an extra hour of sleep, your internal circadian rhythm may take a few days to adjust. This can lead to grogginess or a temporary disruption to your usual sleep pattern.
Your mornings feel brighter – When the clocks go back, we get an extra hour in the sunlight. This can make waking up feel easier for some people, giving a small boost to alertness at the start of the day.
Your evenings get darker sooner – As nights draw in earlier, the darker evenings can make you feel sleepy sooner by signalling the natural production of melatonin. This might change how your energy levels feel later in the day.
You may experience a temporary sleep disruption – Some people may find it harder to fall asleep or wake at their usual times during the adjustment period, similar to mild jet lag.
You gain an extra hour of sleep – That gained hour can initially leave you feeling more rested, especially if you’ve been running short on sleep.

How to adjust your sleep for the clocks going back

To help your body and sleep schedule adjust to the change, here are a few simple tricks:

Ease into the change – In the days before the time change, adjust your bedtime by 15–20 minutes earlier each night. This gradual shift helps your body clock adapt more smoothly.

Embrace morning light – Expose yourself to natural light in the morning. Morning sunlight helps reset your circadian rhythm, making it easier to wake up and feel alert during the day.
Stick to your usual routine – Maintain your usual sleep-wake schedule, even on weekends. Consistency reinforces your body’s natural rhythm, helping you adjust to the change quickly.
Practice good sleep hygiene – Set your body up for sleep by limiting caffeine and alcohol, avoiding heavy meals late at night, and creating a calm, comfortable sleeping environment. Discover more ways to optimise your sleep hygiene in our handy guide.
Have a relaxing evening routine – Engage in calming activities before bed, such as reading or taking a warm bath. Avoid stimulating activities and bright screens to help signal to your body that it’s time to wind down.
Be patient – It may take a few days for your body to adjust fully to the clocks going back. If you experience temporary sleep disturbances, remember they’re a regular part of the transition. Getting stressed about losing sleep can create a vicious cycle, making it harder to drift off. If you are struggling, read our sleep relaxation tips.

FAQs about the clocks going back

Are the clocks going back the same as Daylight Saving Time?

No. Daylight Saving Time (DST) is the general term for moving the clocks forward to maximise daylight in the evenings. In the UK, this period is known as British Summer Time (BST), which we observe during the summer months. In winter, the clocks go back and we return to Greenwich Mean Time (GMT), our standard time zone.

Why do the clocks go back at 2 am?

The clocks go back at 2 am because it’s the quietest time of night, when most people are asleep and disruption is minimal. Choosing this hour avoids confusion for commuters, businesses, and transport schedules, and ensures the shift back to Greenwich Mean Time happens as smoothly as possible.

Why do the clocks go back at the weekend?

The clocks go back in the early hours of Sunday morning, a time chosen to cause the least disruption to the standard working week. However, if you work a night shift over the weekend, the change may mean working an extra hour. In these cases, it’s worth checking your contract or speaking with your employer to understand how this is handled.

Do the clocks going back mean an extra hour of sleep?

Yes! In October, the clocks go back as we end British Summer Time (BST), giving us an extra hour in bed – sometimes called “the good one.” In spring, the clocks go forward again, and we lose an hour of sleep.

Will my clock go back automatically?

This depends on your device. Smartphones, computers, and other digital devices with an internet connection will update the time automatically. But other clocks and watches, such as those in cars, kitchens, wall clocks, or analogue clocks, may not change independently, so you will have to manually wind them back an hour.

Is it darker in the morning when the clocks go back?

Yes, mornings do feel darker once the clocks go back, but this isn’t caused by the time change itself – it’s simply due to the shorter daylight hours of winter. In fact, the clocks are turned back to ensure more of the limited sunlight falls during our usual waking hours, making the mornings brighter.

At the height of summer, the UK enjoys around 16 hours and 50 minutes of daylight on the solstice, but by winter, this shrinks to roughly 7 hours and 40 minutes. Turning the clocks back helps us make the most of those precious daylight hours.

Do other countries change their clocks?

Yes, roughly a quarter of the countries in the world also change their clocks, but their clock changes don’t happen at the same time as in the UK. The timing depends on daylight patterns, geographical location, and political or practical considerations. Many countries in the EU, North and South America, and Australia observe Daylight Saving, while most countries near the equator in Africa and Asia do not, as daylight remains fairly consistent year-round.

In the USA, observance varies by state: Most states follow Daylight Saving Time, but Arizona, Hawaii, Puerto Rico, the U.S. Virgin Islands, and American Samoa do not.

Is the UK getting rid of clock changes?

While clock changes have some benefits, such as encouraging longer evenings with daylight and historically reducing energy use, they have also been contentious.

In 2019, Members of the European Parliament voted to end seasonal clock changes, allowing countries to choose whether to remain on permanent summer or winter time. Arguments against changing the clocks twice a year included inconvenience and safety concerns about darker mornings.

The legislation was originally set to take effect in 2021 but was postponed, and EU countries continue to observe Daylight Saving. Despite some public support for change, there is currently no indication that the UK would follow suit.

What's the trick for remembering if the clocks go back or forward?

Next time you think, “When do the clocks go back?” memorise the phrase “spring forward, fall back”. The clocks always spring forward an hour on the last weekend in March and fall back on the final weekend of October.

While the clocks going back can leave our evenings feeling darker, it’s all part of making the most of the winter daylight we do have. From brighter mornings to that extra hour of sleep, the change affects our bodies and routines in small but noticeable ways. Understanding how the clock change impacts your sleep can help you adjust more smoothly and make the seasonal shift a little easier to manage.

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