How to Reset Your Sleep Schedule After the Clocks Change

When the clocks change, your body clock doesn't adjust instantly. For a few days you may wake too early, feel sleepy in the afternoon or struggle to fall asleep.

Why it happens

Your internal clock is guided mostly by light. A one-hour shift means daylight arrives at a different time than your body expects, so it needs a little time to catch up.

How to adjust faster

1. Get morning light. Open curtains straight away and get outside if you can.
2. Keep a steady wake time, even at weekends.
3. Dim the lights in the evening and reduce screen time before bed.
4. Keep naps short — under 20–30 minutes.
5. Time meals at your normal clock times to help your body adjust.
6. Limit late caffeine and alcohol.

Kids and pets

Children and pets feel the change too. Shift their bedtimes and meal times gradually, by 10–15 minutes a day, over several days.

How long does it take?

Most people adjust within a few days to a week. If sleep problems continue for weeks, talk to a doctor.