What losing an hour is really doing to your body – UK Times

It’s the moment we’ve all been waiting for. Through the long dark days of arriving at the office in the pitch black and going home long after night’s fallen, we’ve kept this chapter in the back of our minds: British Summer Time, where the clocks go forward one hour until October. Hooray. Right?

Well, as much as this is cause for Aperol-in-the-park celebration, there are health implications to consider too. Losing an hour of sleep can have an impact on your metabolism, hormones and energy levels, as your body runs on a circadian rhythms. In fact, the clocks changing causes such noticeable disruptions that the British Sleep Society has even campaigned to abolish Daylight Savings the world over to “safeguard public health and wellbeing”.

“Our internal body clocks, synchronised mainly by light exposure, regulate essential physiological functions such as the sleep-wake cycle and metabolism,” Dr Jeffrey Kelu, circadian rhythms expert at King’s College London, outlined in his research into the issue.

“The acute effect of the spring clock change is a sudden reduction in sleep duration, caused by the overnight loss of one hour, and the difficulty in adapting to earlier wake times,” he explains.

“This can lead to chronic ‘circadian misalignment’, a condition known as ‘social jet lag’, which is associated with an increased risk of obesity, metabolic syndrome, and mood disorders.” Read, expect to feel groggy.

Dietician, Dr Sammie Gill, points out this can also cause “gut lag” as your digestive system follows your circadian rhythm too. “Generally, the spring clock change is considered more disruptive than the autumn clock-change where you gain an hour of sleep,” she says. “Most people can adjust with a little help, although some adjust quicker than others,” Gill warns.

It’s a contentious issue, with Brits seriously divided over whether we should keep BST or not. In fact, a 2024 YouGov poll found that 46 per cent of people in the UK support Daylight Savings, while 42 per cent are all for its abolition. So, it really is neck and neck. But no matter which side of the fence you sit, there are ways to stay healthy as clocks change.

Shift your routine gradually

Planning ahead before Daylight Savings comes into force is the best thing you can do. In order to keep your breakfast time consistent with your body’s internal clock rather than the new clock time, it’s advised that you gradually adjust your schedule in the days leading up to the change.

“Try to shift your bedtime, wake time and mealtimes by 15 to 20 minutes earlier each day to help your body ease into the new schedule,” says Ruth Taylor, nutritionist at Boots Online Doctor.

Keep regular meal times

Once you’ve adjusted your schedule, it’s important to stick to it.

“We thrive on routine, and even a one-hour change can mean we eat out of sync with our internal clock. This can affect blood sugar regulation, hormone balance and our energy levels,” explains Taylor.

“Maintain regular mealtimes, especially breakfast, lunch and dinner, in order to keep your digestion and metabolism in line with your circadian rhythm.”

Make breakfast a priority

Research has shown that aligning our meal times with when our body is ready for food can help with weight management, blood sugar balance and heart health. So, shifting 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 to kickstart your metabolism and signal the start of your active day,” Taylor says. “Regular meals with a balance of protein, whole grains, healthy fats and vegetables, along with enough 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 sleep, as food too near to bedtime can disrupt digestion and sleep quality.

If you do need to eat something before bed, the nutritionist advises opting for “sleep-friendly” snacks. “Choose something light and nutrient-dense rather than heavy or sugary,” she says. “For example, Greek yoghurt with kiwi is an ideal combination.”

“By making small tweaks to your routine – from when you eat to how you wind down – you can help your body adjust to the clock change and keep your sleep, digestion and energy on track,” adds Ruth.

Manage fluids for better sleep

While staying hydrated is always important, glugging liquids right before you go to sleep can have a negative impact on how rested you are, too.

“Stay hydrated throughout the day, but reduce fluid intake close to bedtime to avoid waking up during the night,” says Taylor.

“Try to have your last tea or coffee at least six to eight hours before bed, as caffeine can linger in your system, and limit alcohol, especially in the evening, to support better sleep quality.”

Support your body clock with light

If you’re feeling a bit bleary-eyed and irritable when you wake up over the next few days, Taylor suggests getting an early morning walk in – or even just sitting by the window or in the garden with your cup of tea.

“Get plenty 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 promote melatonin balance – your sleep hormone.”

She adds: “On the other hand, minimise exposure to bright artificial light (especially blue light from screens) in the evenings. Keeping a regular bedtime, limiting screens before bed, and maintaining a cool, dark bedroom can all help improve sleep quality.”