i didThis is the moment we have all been waiting for. Between arriving at the office in the pitch black and heading home after a late night, we’ve kept this season on our minds: British Summer Time, where the clocks go forward an hour until October. Hooray all right?
Well, as much as this is cause for an Aperol-in-the-park celebration, the health implications are also being considered. Losing an hour of sleep can affect your metabolism, hormones, and energy levels, as your body moves with a circadian rhythm. In fact, the clock change is causing such significant disruption that the British Sleep Society has even launched a campaign to abolish daylight savings worldwide to “protect public health and well-being”.
“Our body’s internal clocks, which are mainly synchronized with exposure to light, regulate essential physiological functions such as the sleep-wake cycle and metabolism,” Dr. Geoffrey Kellow, an expert in circadian rhythms at King’s College London, said in his research on the issue.
“A severe effect of the spring time change is a sudden decrease in sleep duration, caused by the loss of an hour at night, and the difficulty of adjusting to earlier waking hours,” he explains.
“This can lead to chronic ‘circadian dysregulation’, a condition known as ‘social jet lag’, which is associated with increased rates of obesity, metabolic syndrome and mood disorders.” Read on, expect to feel overwhelmed.
Dr. Sammy Gill points out that this can also cause “gut delay” because your digestive system also follows your circadian rhythm. “In general, the spring time change is considered more disruptive than the fall time change where you sleep an hour,” he says. “Most people can adjust with a little help, although some adjust faster than others,” cautions Gill.
This is a controversial issue, with Britain seriously divided over whether we should keep BST or not. In fact, a 2024 YouGov poll found that 46 percent of people in the UK support daylight saving, while 42 percent are in favor of abolishing it. So, it’s really neck and neck. But no matter which side of the fence you sit on, there are ways to stay healthy as the clocks change.
Change your routine gradually
Planning ahead before daylight savings goes into effect is the best thing you can do. In order for the breakfast time to be more in line with your body’s internal clock than the new clock time, it is recommended that you gradually adjust your schedule in the days leading up to the change.
“Try to shift your bedtime, wake time, and meal time by 15 to 20 minutes each day to help your body ease into the new schedule,” says Ruth Taylor, nutritionist at Boots Online.
Keep regular meal times
Once you set your schedule, it’s important to stick to it.
“We move through our daily lives, and even a one-hour shift means we’re not eating in sync with our internal clock. This can affect blood sugar regulation, hormone balance and our energy levels,” Taylor explains.
“Maintain regular meal times, especially breakfast, lunch and dinner, to keep your digestion and metabolism in sync with your circadian rhythm.”
Make breakfast a priority
Research has shown that timing our meals when our bodies are ready to eat helps with weight management, blood sugar balance and heart health. So, skipping breakfast by even an hour can cause metabolic jet lag that disrupts these processes.
“Eat a nutritious breakfast within an hour or two of waking up to jumpstart your metabolism and signal the start of your active day,” says Taylor. “A regular diet with a balance of protein, whole grains, healthy fats and vegetables, along with plenty of water, can help maintain energy levels.”
Avoid eating close to bedtime
Taylor recommends finishing your last meal of the day at least two to three hours before you go to bed, as eating close to bedtime can disrupt digestion and sleep quality.
If you need to eat something before bed, nutritionists advise choosing a “sleep-friendly” snack. “Choose something light and nutritious instead of heavy or sweet,” she says. “For example, Greek yogurt with kiwi is an ideal combination.”
“By making small changes in your daily routine—from when you eat to when you poop—you can help your body adjust to the clock change and keep your sleep, digestion, and energy on track,” adds Roth. Ruth adds.
Managing fluids for better sleep
While staying hydrated is always important, guzzling fluids before you go to sleep can negatively affect your rest.
“Stay hydrated throughout the day, but cut back on fluids near bedtime to avoid waking up at night,” says Taylor.
“Try to drink your last tea or coffee at least six or eight hours before bed, as caffeine can linger in your system, and limit alcohol, especially in the evening, to improve sleep quality.”
Support your body clock with light
If you’re feeling a little tired-eyed and itchy when you wake up over the next few days, Taylor suggests taking an early morning walk — or even just sitting by the window or in the garden with a cup of tea.
“Get lots of natural light in the morning to help regulate your circadian rhythm,” she suggests. “Exposing your eyes to natural light early in the day can improve the balance of melatonin—your sleep hormone.”
“On the other hand, reduce exposure to bright artificial light (especially blue light from screens) in the evening. Maintaining a regular bedtime, limiting screens before bed, and keeping a cool, dark bedroom can all help improve sleep quality,” he adds.
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