Twice a year, in the UK, the clock changes 鈥� and twice a year many of us find our sleep patterns thrown completely out of sync.

Whether you're gaining an hour or losing one, even a small shift in time can disrupt your body鈥檚 internal clock, leaving you feeling groggy, restless, or just not quite yourself.

And it鈥檚 not just a minor inconvenience 鈥� poor sleep is becoming a serious issue for many.

In our Public Perceptions Survey we found that more than a quarter of people (26%) sought therapy for the first time in the last 24 months due to sleep problems, up from 20% in 2024.

As more people face sleep difficulties, learning to manage changes like this month鈥檚 clock change, is essential for wellbeing.

So why does this happen 鈥� and what can you do to protect your sleep when the clocks change? Here's what you need to know.

Why shorter days affect your sleep and wellbeing

鈥淎s days get shorter and nights longer, many notice changes in their sleep patterns,鈥� explains

鈥淪horter days and longer nights impact mood and disrupt the natural sleep-wake cycle, or circadian rhythm. When the clocks change in autumn, the shift in light can make us feel tired at different times.

鈥淟ight plays a crucial role by signalling the body to produce melatonin (for sleep) and cortisol (for wakefulness). Changes in daylight can disrupt this balance, causing tiredness and restlessness.

鈥淔or those with limited daylight exposure during work hours, this can lead to low mood and even Seasonal Affective Disorder (SAD),鈥� she adds.

Low mood, anxiety, or feeling overwhelmed often worsen sleep problems, trapping people in a cycle of poor sleep and poor mental health.

Insomnia - it鈥檚 more than just being tired

said: 鈥淧ersistent difficulties when falling sleep or waking up too early are common symptoms of insomnia. It鈥檚 awful and can drain you physically, as well as make you feel more emotionally vulnerable. Lack of sleep makes life less pleasant.

鈥淣o wonder we worry about getting a good night鈥檚 sleep and reach for levers to pull to improve it.

鈥淢any people focus on small 鈥渟leep hygiene鈥� changes like reducing blue light from electronic devices and LED lights before bed, taking supplements, or keeping phones completely out of the bedroom. While these can help a bit, the evidence shows that the best improvements come from tried-and-tested habits,鈥� he added.

Tried-and-tested routines can have a big impact

Graham believes that a regular routine can have a big impact on the quality of your sleep:

鈥淕o to bed and wake up at the same time every day. Use the bed only for sleep and sex. No caffeine at all afternoon. Exercise regularly, especially in the morning.

鈥淕et some time outdoors. Don鈥檛 eat a big meal too late in the day. Proactively carve out time during the day to tackle and plan for the things that are stressing you out. Don鈥檛 make your life smaller by saying no to things because you鈥檙e too tired.鈥�

鈥淭hese habits may seem simple but are powerful for improving both sleep quality and mental wellbeing,鈥� he adds.

Try to manage sleep anxiety

鈥淎 big part of insomnia is the anxiety that comes with it,鈥� says Jodie. 鈥淧eople often believe they won鈥檛 function the next day if they don鈥檛 sleep well. Their brain leaps forward to worries about screwing up or things going wrong.鈥�

Graham agrees that part of the anxiety around sleep and insomnia is the mistaken belief that you won't function the next day:

鈥淚 work with clients to remind themselves that a few nights of bad sleep won鈥檛 kill them, and the evidence shows they are more resilient than they realise, even at 3am.鈥�

Create a sleep routine that works for you

Jodie has some practical tips to improve sleep and support wellbeing during seasonal changes:

  • Get as much daylight as possible. Walks or sitting outside at lunchtime help or, if you can, sit near a window. Using a SAD lamp or bright ring light can simulate daylight when natural light is limited.
  • Create an inviting sleep space. Make your bedroom calm and comfortable with blankets, calming sprays, or candles (lavender is known to promote relaxation). Keep the bedroom for rest, not work or stress-inducing activities.
  • Limit screen time before bed. Blue light from devices disrupts melatonin production, making it harder to fall asleep. Try to stop using devices at least 30 minutes before bed. Instead, listen to calming music, white noise, or audiobooks.
  • Try cognitive shuffling. This technique involves picturing different images or thinking of words to distract your mind from overthinking. For example, think of a word, then list as many words as you can starting with each letter of the initial word, helping your brain relax enough to fall asleep.

To find a therapist who can help you with sleep problems visit our Therapist Directory.