As the clocks moved forward an hour on 30 March 2025, people across the UK adjusted to British Summer Time, losing a precious hour of sleep. While this shift might seem minor, experts warn that its effects on health and well-being could be more significant than many realise. LloydsPharmacy Online Doctor has consulted sleep expert Dave Gibson and GP Dr Neel Patel to shed light on the hidden costs of sleep debt and offer practical advice for adapting to longer, lighter days.
Dave Gibson cautions that even a single hour of lost sleep can have serious repercussions. “The impacts of losing an hour of sleep may not seem significant to many, however they can have profound effects when you look at the data,” he says. “Bi-annual clock changes have been linked to an increased number of heart attacks and even traffic accidents.” Research supports his concerns. A 2009 study found that workers lose an average of 40 minutes of sleep on Mondays following the spring clock change, while a 2020 study notes that less than six hours of sleep per night leads to lapses in alertness, affecting memory, focus, and mood.
The health risks extend beyond immediate fatigue. Gibson explains, “If you are getting less than six hours of sleep on a regular basis you should visit your GP or get specialist support. There are significant long-term effects of sleep deprivation, which include an increased risk of chronic health conditions such as cardiovascular disease, diabetes, and stroke.” A LloydsPharmacy Online Doctor survey reveals that one in five UK adults (20%) already sleep less than six hours nightly, and two-thirds (69%) feel the effects of missing an hour’s sleep the next day.
Dr Neel Patel highlights the dual nature of extended daylight. “While extra hours of daylight can be really beneficial for our vitamin D levels and alleviating illnesses like seasonal affective disorder (SAD), lighter nights can also make it more difficult for some of us to get to sleep and can cause migraines,” she says. The body’s circadian rhythm, regulated by light, relies on darkness to trigger melatonin production in the pineal gland. Evening sunlight, alongside screen exposure, can disrupt this process, particularly in summer months in the northern hemisphere.
To mitigate these effects, Gibson offers practical steps for adjusting to the time shift. He suggests gradually shifting sleep patterns by going to bed and waking up 15 minutes earlier each day for three days before the change. Eating meals earlier on Saturday 29 March, and taking a morning walk on the 30th to soak up sunlight can also help recalibrate the body clock. “Sunlight is a powerful tool our brains use to calibrate our circadian rhythms,” he notes. Additionally, he advises cutting caffeine over the weekend and engaging in 30–45 minutes of outdoor cardio exercise on Saturday to enhance deep sleep.
Dr Patel provides further tips for coping with lighter nights. Sticking to a consistent sleep schedule, wearing an eye mask, avoiding screens an hour before bed, and investing in blackout blinds can all improve sleep quality. A LloydsPharmacy survey found that 58% of UK adults struggle to sleep in summer, while 87% report better rest in darker rooms. Yet only 25% stop using screens an hour before bed, with 27% using them right up until they sleep.
The survey also shows varied preparation for the clock change: 65% of UK adults won’t adjust their sleep schedules, while 13% will shift gradually and 13% plan to sleep earlier the night before. Gibson reassures that natural rhythms will adjust within a week, but proactive steps can minimise disruption. “By proactively managing your sleep in the days leading up to the clock change you minimise its impact,” he says. As spring unfolds, these expert insights offer a roadmap to better rest despite the challenges of time shifts and brighter evenings.
