Your body-clock will have to adjust as well as your devices (Picture: Getty Images/iStockphoto)

As the days get shorter and shorter, its nearly over for British Summer Time (BST).

Clocks will soon go back by an hour as the UK reverts to Greenwich Mean Time (GMT).

On the day they change, well get an extra hour of bed then comes a noticeable change in when the sun goes up and down.

Many people say this affects their mood and questions continue to be raised over whether the disruption is worthwhile.

When do the clocks go back in 2024?

The clocks will next change on Sunday, October 27 going back one hour at 2am.

So when you go to bed on the 26th, make sure youve adjusted your clock in anticipation or have a device that changes automatically.

You can also expect to get an extra hour of sleep if your body lets you, or wake up an hour earlier if your body-clock is particularly strong.

The clocks will go forward again on Sunday, March 30, 2025, at 1am.

Turning the clocks back an hour in autumn means that we get more sunlight in the morning (Picture: Isabel Pavia/Getty Images)

Why do we change the clocks?

Turning 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-born 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 UK after businessman William Willett (whose great-great-grandson is Coldplay’s Chris Martin) began promoting the idea starting in 1907.

He had been inspired by the sight of houses with their blinds down on sunny mornings near his home in Kent, realising people were wasting daylight.

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

The turning point came when Germany moved clocks forward to conserve energy in the spring of 1916, which allowed both soldiers and civilians to use less resources such as coal.

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

The Edwardian builder William Willet proposed that the clocks go forward in spring and back in winter (Picture: Rebecca Bundschuh/Getty Images/iStockphoto)T

Are there any benefits to the clocks changing?

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

NHS GP Partner and GP Trainer with Opera Beds, Dr Tim Mercer, told Bristol Live:

During the evening and in darkness, the pineal gland increases melatonin production, signalling to the body that its time to sleep.

Conversely, exposure to daylight suppresses melatonin production, keeping us more alert during the day.

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

Numerous studies have found negative effects associated with the start of 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, though researchers at Liverpool John Mores University are currently looking into it and the wider effects of disruption to peoples 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 week.

Doctors are urging people to take care of their sleep routine (Picture: Getty Images)

Ways to mitigate changes to sleep routine after clocks turn back

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

Gradual Adjustments: In the run-up to the time change, you could try shifting your bedtime and wake-up time by 1015 minutes earlier each day. This gentle transition can help ease your body into the new schedule, lessening the shock to your system.

Morning Light Exposure: Getting some natural sunlight in the morning can aid in resetting your internal clock. Light is one of the strongest signals for regulating the circadian rhythm, so spending time outside in the early daylight hours can assist your body in adjusting more swiftly. If the lighter mornings are disrupting your sleep routine, consider investing in blackout blinds or a sleep mask.

Consistent Sleep Routine: Stick to a consistent sleep routine by going to bed and waking up at the same time every day, even on weekends. This helps regulate your bodys internal clock, making it easier to adapt to the new time.

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

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

Sleep hygiene: Its crucial to comprehend what environment boosts your sleep. This encompasses managing lighting, temperature (the perfect bedroom temperature is approximately 16-18C), and noise for a night of profound sleep. Typically, the darker, cooler, and quieter you maintain your sleeping area, the better your odds of sleeping undisturbed.

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