Autumn clock change: the extra hour of sleep is really only about 33 minutes

Latvia switches to winter time tonight: at 4:00 the clocks must be turned back one hour, to 3:00. In theory this gives everyone an extra hour in bed, but research suggests the body does not make full use of it.

What the study found

A study in the United Kingdom analysed sleep data from 11,780 people. It found that after the autumn clock change participants slept on average just 33 minutes longer than on the previous Sunday. Of the hour gained, roughly half was actually spent sleeping.

Researchers suggest the main reason is the internal biological clock. The body is accustomed to a particular sleep and wake rhythm, and it cannot be reset as easily as the time on a phone. Daily duties and habits also play a part. An extra hour of sleep does not guarantee that everyone will feel rested the next day: for some people, even a slight shift in the daily rhythm can cause tiredness, drowsiness or trouble concentrating.

Sleep specialists note that the move to winter time is usually easier than the spring change, when an hour of sleep is lost. Even so, adjusting in autumn can take several days.

How to adapt

Specialists recommend:

• going outside into daylight after waking up – even a short morning walk helps regulate the sleep-wake cycle;
• keeping usual bedtimes and wake-up times, including on days off;
• limiting smart device use before bed, avoiding caffeine in the late afternoon and keeping the bedroom dark, quiet and cool.

Particular attention should go to children, for whom changes in daily rhythm may be more noticeable. Younger children may begin waking earlier than usual after the clocks change, so parents are advised to keep usual evening routines and, if needed, adjust bedtime gradually.

What comes next

Discussions on abolishing clock changes in the European Union have continued for years without agreement. The next time change in Latvia is expected on 28 March 2027, when clocks will go forward one hour again.