Brits are being cautioned about the little-known health risks that come with the changing of the clocks. Despite occurring biannually, the event often catches people off guard.
Moreover, it could potentially impact your health, warn scientists from King's College London and others. Yes, we're talking about the clock change.
Doctor Isabel Viña has issued a warning regarding the upcoming clock change this month. She emphasised that the time adjustment, scheduled for the early hours of Sunday, 26 October, can have easily overlooked health implications.
She is among numerous health professionals voicing concerns. Each year, we all experience the clock change in our own way (this year they will be adjusted at 2am on Sunday, 26 October, and then advanced again at 1am on 29 March). For many, the autumnal shift offers an immediate benefit - an extra hour in bed (unless the children wake us up), reports the Mirror.
However, the alteration can also significantly affect daily life. The sudden onset of darker evenings can limit our activities - for example, that kickabout with the kids might be challenging to finish in the dark.
The shift in time can also influence our moods, with months of early darkness looming. Despite medical concerns and regular, unsuccessful petitions to parliament - one here and another here serve as examples - there is no sign of a change any time soon.
Petitions, numerous though they may have been, do not gather enough signatures to generate further debate in the Commons. In November 2023, admittedly under the last government, then-minister Kevin Hollinrake said the government had 'no plans' to change the current arrangements.
However, on a basic level, the clock changes also have practical benefits, such as making it lighter in the morning when the children are getting ready for school or we're commuting to work. The change is designed to maximise natural light.
It can also encourage energy saving. Although the clock change may seem minor, it impacts our health more than we realise. Doctor Isabel Viña, one of Spain's best known podcasters with an Instagram following of 333,000, says that one of the most common effects of this time change is sleep disruption.
She explains that even if the adjustment is just 60 minutes, our body notices it. This can cause not only a reduction in the amount of rest, but, above all, a decrease in its quality.
Dr Jeffrey Kelu, a circadian rhythms specialist at King's College London, explained: "Scientists believe that adopting permanent Standard Time and ending biannual clock changes would promote healthier sleep, improved wellbeing, and better public health outcomes across the UK, and beyond."
Both NREM and REM sleep cycles are disrupted, Dr Viña explained. This subsequently affects mood - resulting in fatigue, irritability, and difficulty concentrating.
However, the consequences extend beyond this. The disruption can also trigger hormonal imbalances.
It may cause blood sugar fluctuations in diabetic individuals as well as menstrual cycle disturbances, the doctor cautions. Additionally, clock changes can also modify energy levels.
This occurs because the body requires time to adjust to new patterns. Nevertheless, the doctor noted these effects are typically temporary.
Mental health organisation Change stated: "The clock shift occurs to make the most of daylight and save energy. But this time change can disrupt your internal body clock, also known as the 'circadian rhythm'.
"Our bodies get used to a certain schedule, like waking up and going to bed at the same time every day. When we spring forward or fall back, it can take some time for our bodies to adjust. This adjustment period can leave you feeling a bit out of sync, affecting your sleep patterns.
"But that's not all. The clocks changing can have a broader impact on your health. Studies have suggested that this shift might be linked to an increase in mood problems and even some physical health issues. So, while that hour might not seem like much, it's essential to be aware of how these clock changes can influence your wellbeing. ".
Dr Viña, from the IVB Wellness Lab, has provided some guidelines to mitigate the effects of the time change on our sleep. She suggested going to bed earlier a few days before the time change to gradually adjust your bedtime.
This will allow you to utilise the natural morning light to "reset" your internal clock. Moreover, maintaining stable routines even on weekends is crucial. Limiting caffeine and screen time before bed can also help your brain relax, making the adjustment to the new time more manageable.
This should prevent your body from experiencing the change as a minor "jet lag", affecting your mood and energy levels. Dr Viña emphasises the importance of creating a sleep-friendly environment with low light and noise, and a suitable temperature. She also recommends engaging in relaxing activities before bed, such as reading.
Big Health, a health-focused website, has suggested that the biannual clock changes in March and October could have long-lasting impacts on sleep. The site advises: "If your sleep problems persist past the timing of the clock change, you may want to consider CBT for insomnia (CBT-I), a therapy that addresses the root causes of sleep problems.
"CBT-I is a highly effective and non-drug treatment for insomnia. It helps change negative thought patterns and behaviours related to sleep."
There's a growing consensus among scientists that the current system of changing clocks should be reconsidered.
King's College London has raised concerns about the potential health impacts of these clock changes, particularly the shift to Daylight Saving Time (DST) in spring. Dr Jeffrey Kelu, from the Faculty of Life Sciences and Medicine at King's College London, stated: "In considering which permanent time setting would best support health, these societies strongly endorse a return to permanent Standard Time (equivalent to Greenwich Mean Time, GMT, in the UK), while advising against the adoption of permanent DST.
"Standard Time aligns optimally with human circadian biology by ensuring greater exposure to natural morning light, which is essential for aligning our bodies with the 24-hour clock. This is particularly important in modern societies, where prolonged indoor activity and evening exposure to artificial light tend to delay circadian rhythms, including sleep onset and natural waking.
"Morning light counteracts this delay, helping to maintain synchrony with the 24-hour day and supporting timely sleep and wakefulness. Scientists believe that adopting permanent Standard Time and ending biannual clock changes would promote healthier sleep, improved wellbeing, and better public health outcomes across the UK, and beyond."
Emma Wood, a Cognitive Behavioural Therapist from the Talking Therapies service at Lancashire and South Cumbria NHS Foundation Trust, commented on their website to say: "We recognise when the clocks go back this can be a difficult transition for many people and can bring mental health worries to the surface. The lack of sunlight impacts hormone levels leaving some people experiencing feelings of depression which they might not experience at other times of the year."
She proposed several strategies to alleviate the effects. In one piece of advice, she stated: "Wrap up warm and take a walk outside during day light hours, even if you can only manage 10 minutes taking the time to have a break from your daily routine to experience some fresh air and natural day light will help."
However, the International Journal of Population Data Science discovered some benefits. They contrasted the impact of the autumn clock change in their research on some of the health consequences of DST.
Their study, published in 2025, stated: "The autumn transition (when the clocks go back an hour) was associated with a reduction in acute cardiovascular disease, sleep disorders and some mental health conditions. We did not find evidence that the DST transitions have a negative impact on population health."