As the UK prepares to turn back the clocks on Sunday 27th October 2025, many look forward to an extra hour of rest. Yet the change in daylight can disturb the body’s natural circadian rhythm, leaving people feeling sluggish or struggling to fall asleep at the right times. To help the nation adjust, Cult Beauty has partnered with Dr Deborah Lee from Dr Fox Online Pharmacy, who shares practical advice on resetting sleep routines for the colder months.

Dr Lee explains that the body naturally needs more rest in winter. “With shorter daylight hours and colder temperatures, our bodies naturally crave more rest,” she says. “The lack of sunlight impacts our circadian rhythm and melatonin production, so giving yourself more time to sleep supports immunity, mood, and energy levels.” She advises adults to aim for 1.75–2.5 hours more sleep in winter than in summer to stay in tune with seasonal changes.

The switch to Greenwich Mean Time can worsen existing sleep issues. Research from the Sleep Foundation shows that even a one-hour time shift can disrupt sleep quality for several days. Light exposure remains one of the most effective ways to regulate the body’s internal clock, yet darker mornings and evenings make this more challenging.

Tips for adjusting your sleep routine as the clocks go back

• Start adjusting early. In the days before the time change, go to bed 15 to 20 minutes earlier each night. Exposure to morning light, such as through a short walk, helps recalibrate your internal rhythm.
• Keep a consistent schedule. Maintain regular sleep and wake times, even on weekends, to stabilise your body clock and reduce fatigue.
• Optimise your bedroom temperature. Set the room to around 18.3°C, which is ideal for sleep, and adjust bedding to stay comfortable.
• Use light-based aids. A sunrise alarm clock or a 10,000 lux light box can help simulate natural daylight and improve alertness.
• Prioritise relaxation. Avoid screens two hours before bed, take a warm bath, and read to unwind. Wearing cotton pyjamas and socks can lower body temperature and encourage sleep.
• Support wellbeing naturally. Supplements such as vitamin D or magnesium can counter low energy in winter, while pillow sprays or weighted blankets may enhance relaxation.

Dr Lee’s advice is consistent with NHS guidance, which highlights the benefits of steady sleep schedules and daylight exposure for preventing symptoms of seasonal affective disorder. The Met Office predicts colder weather and shorter days across the UK this winter, reinforcing the need for these adjustments.

For those who continue to struggle with sleep, Dr Lee recommends consulting a healthcare professional to identify possible underlying causes. She adds that small changes, such as limiting caffeine and maintaining a calm bedroom environment, can make a significant difference. As the clocks go back, her evidence-based advice offers a practical guide to better rest and improved wellbeing this winter.