The clocks went back on Sunday 25 October. Here's why the darker months can feel harder, and the small, practical changes that help.
The clocks went back an hour at 2am on Sunday 25 October 2026, which means lighter mornings for a few weeks and much darker evenings. They go forward again on Sunday 28 March 2027. For most people the extra hour in bed is the easy bit. The harder bit is the next five months of leaving work in the dark.
Why do darker days feel more tiring?
Less daylight changes the shape of the day. Many of us get to work in grey light, sit indoors all day and head home in the dark. Routines drift. Evenings feel shorter, so they fill up with the sofa and screens, and it's easy to lean on extra coffee to get through the afternoon.
For some people it's more than that. The NHS describes seasonal affective disorder (SAD) as "a type of depression that usually happens in the winter". If your mood drops and stays low, the NHS guidance on SAD is the place to start, and a GP is the person to talk to.
What can I do to adjust?
Seven changes that are easy to stick to:
- Get outside in daylight early. A walk before work or at lunch catches the brightest part of a short day.
- Move your desk to the window. If you work from home, sit where the light is, not where the plug is.
- Keep your wake-up time the same. Including weekends, as far as you can. A steady start makes the rest of the day easier to plan.
- Plan one thing for the evening. A class, a call, a cook. Dark evenings disappear fastest when nothing's planned.
- Eat proper meals. Regular meals with protein and fibre beat grazing through the snack cupboard.
- Count your coffees. If the fourth one is creeping in, swap it for something with less caffeine, or none.
- Check the vitamin D advice. It's the one change on this list with official guidance behind it (below).
Should I take vitamin D in winter?
The NHS says everyone should consider taking a daily vitamin D supplement during autumn and winter. Between October and early March, the sun in the UK isn't strong enough for our bodies to make enough vitamin D from sunlight.
| NHS vitamin D advice | Amount |
|---|---|
| Suggested daily supplement, autumn and winter | 10 micrograms |
| Maximum for adults per day | 100 micrograms (4,000 IU) |
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FAQs
When did the clocks go back in 2026?
At 2am on Sunday 25 October 2026, when they went back to 1am.
When do the clocks go forward in 2027?
Sunday 28 March 2027, at 1am. They go back again on Sunday 31 October 2027.
Why do I feel tired after the clocks go back?
Your body clock takes a few days to adjust to the new time, and the darker evenings change your routine. Keeping a regular wake-up time and getting daylight early in the day help most people settle.
How much vitamin D should I take in winter?
The NHS suggests 10 micrograms a day from October to March, and no more than 100 micrograms a day for adults.
Is it SAD or just winter?
Lots of people feel flatter in winter. If low mood lasts or affects daily life, see a GP. The NHS has more on seasonal affective disorder.
TL;DR
The clocks went back on 25 October and go forward on 28 March. Get daylight early, keep a steady wake-up time, plan your evenings, watch the extra coffee, and follow the NHS advice to consider 10 micrograms of vitamin D a day until March.
Sources: GOV.UK, When do the clocks change?; NHS, Vitamin D; NHS, Seasonal affective disorder.
