How the UK clock change affects your sleep, and what you can do about it

Plus the tiny bedtime habit that can help you wake up clear-headed, even after the clocks roll back.

This Sunday, the clocks go back. On paper, that sounds like a win - an extra hour in bed, a slower morning, maybe even a proper breakfast. But if you’re a woman navigating hormonal changes, it rarely plays out that way.

Instead of more rest, the clock change can leave you feeling foggy, frustrated, and wide awake at 3am.

Here’s why that happens - and the small, soothing rituals that can help you sleep deeply, breathe better, and wake up re-energised (with brighter eyes and a calmer mind).

Why does the clock change disrupt sleep so much?

It’s all about your circadian rhythm - your body’s natural 24-hour clock that regulates everything from energy levels to hormone release.

When the clocks shift, even by just one hour, it creates a mismatch between your internal clock and the outside world. For midlife women, that mismatch can feel even sharper due to hormonal fluctuations that already impact sleep.

That’s why you may fall asleep later, wake up too early, or feel groggy all day - even if you technically had more sleep.

4 simple ways to reclaim your sleep during the clock change

1. Ease your body into it (starting tonight)

Instead of suddenly adjusting, start shifting your bedtime by 15 minutes earlier each night leading up to Sunday.

Think of it like jet lag - only you’re not leaving your postcode.

Stick to consistent wake-up times and dim your lights about an hour before bed. This helps your body gently prepare for the time shift.

2. Breathe through your nose, not your mouth

This is where things get interesting.

Mouth breathing (especially during disrupted sleep) can:

Dry out your mouth and throat
Make you more likely to snore
Reduce oxygen intake, leaving you tired and sluggish

At kip&glow, we’ve experienced this firsthand - which is why we created our Sleep Tape: a gentle, skin-friendly mouth tape designed for women, to encourage soft nasal breathing through the night.

It’s like telling your body, “Tonight, we rest right."

3. Rebuild your wind-down routine

Don’t rely on willpower, rely on ritual. Set the tone for better sleep with:

A warm bath or magnesium spray
Five minutes of deep breathing (nasal, of course)
Gentle stretches or a calming podcast
A swipe of Sleep Tape as your final cue to unwind

This tells your body it’s safe, it’s calm, and it’s time to sleep.

4. Reclaim your morning light

After the clock change, morning light becomes your best ally. It tells your brain, “Wake up now,” and helps recalibrate your sleep-wake cycle.

Open your curtains as soon as you wake
Get outside within an hour, even if it’s cloudy
Leave your phone until after breakfast if you can

Natural light resets your circadian rhythm. And boosts your mood, too.

Q: Does the clock change affect women’s sleep more than men’s?
A: Yes. Hormonal changes in midlife - like perimenopause - make women more sensitive to circadian shifts, which can lead to lighter sleep, more waking, and next-day fatigue.

Q: How can I sleep better when the clocks go back?
A: Ease into the new bedtime gradually, build a calming night routine, use sleep tape to support nose breathing, and seek early morning light to help your body adjust faster.