Preparing for the Clock Change: Practical Tips

Lose an Hour Without the Jet Lag: A 3-Day Bedtime Shift

On the night of 28 March 2026, the clocks jump from 01:00 to 02:00. You lose 60 minutes.

Start adjusting three days before. Go to bed 15 minutes earlier on Thursday and Friday, then 30 minutes earlier on the night of the change. Wake up 15 minutes earlier each day too. This shifts your body clock gradually. Skipping the adjustment means you face the start of the week 60 minutes short on rest. That is the same jet lag as flying from London to Paris and back overnight.

Why the Autumn Lie-In Backfires

On Sunday 25 October 2026 at 02:00 BST, the clocks go back to 01:00 GMT. You gain an hour. Most people treat this as a bonus lie-in and then struggle to fall asleep at their normal time that evening.

Do not sleep the extra hour. Wake at your usual time. Go to bed at your usual time. If you sleep in, your body thinks bedtime is an hour later. You will be wide awake at 23:00. The autumn change is easier if you treat it as a normal day.

Devices: Will Your Phone Update Automatically?

Most smartphones, computers, and tablets update automatically. They use Network Time Protocol (NTP) to sync with atomic clocks. You do not need to do anything for your iPhone, Android, Windows laptop, or Mac.

What about radio-controlled clocks? These pick up the MSF radio signal from Anthorn, Cumbria. They update themselves overnight. If your clock shows the wrong time the next day, it may have missed the signal. Move it away from metal surfaces or large appliances. If it still fails, replace the battery. The signal is strongest at night.

Home Clocks: Oven, Car, and Wall Clock Checklist

These are the ones people forget.

Oven and microwave clocks do not update automatically. You must change them manually. On spring forward day, set them when you wake. On autumn back day, set them before bed or you will be confused at breakfast.

Car clocks: many cars still require manual adjustment. Check your owner's manual. If you drive to work with the wrong time, you risk being late or early for meetings.

Wall clocks and alarm clocks: analogue clocks need turning forward one hour in spring and back one hour in autumn. Battery-powered alarms are risky. If the battery is low, the clock may stop during the change. Replace batteries in late March and late October.

Will My Train or Flight Departure Time Change?

National Rail makes special arrangements for clock change nights. Trains scheduled to run at 01:00 GMT or 02:00 BST are held or adjusted. The timetable is not the same as a normal weekend. Check your journey on the National Rail website before the night of the change.

Flights: airlines publish departure and arrival times in local time. A flight from London to New York on the night of the spring change departs at 20:00 BST but the clock jumps forward at 01:00. Your arrival time in New York accounts for the shift. Double check your booking confirmation. Do not rely on memory.

Buses and coaches: local services run on standard timetables but may be delayed by the change. Allow extra time that morning.

How Do I Shift My Child's Routine When the Clocks Change?

Clock change weekends often coincide with the school autumn half-term in late October. This helps. Children can adjust over the break rather than on a school morning.

For the spring change, shift bedtime by 10 minutes each night for the four nights before the change. Put children to bed 10 minutes earlier than the night before. Use blackout blinds to keep the room dark. Morning light will wake them earlier. Accept that the first day back at school may be rough.

For the autumn change, do the opposite: shift bedtime 10 minutes later each night. This prevents your child from waking at 05:00 GMT thinking it is 06:00. Keep their room bright at their normal wake time.

What to Do and When: Your Clock-Change Checklist