In a little over two weeks, most of Europe will turn its clocks back by one hour. Daylight saving time ends in the early hours of Sunday, 25 October 2026, when 3:00 a.m. becomes 2:00 a.m. again. In the United States and Canada the switch follows one week later, on Sunday, 1 November. On paper it is a gift of an extra hour. In practice, many people feel a little out of step for several days afterwards: hungry at odd times, sleepy too early in the evening or awake far too early in the morning.
The change itself is small, but our internal body clock likes routine. With a bit of preparation, the switch can feel almost effortless, and that extra hour can actually be enjoyed.
Start shifting a few days early
The gentlest approach is to move your routine gradually. Over the three or four days before the change, go to bed and get up around fifteen minutes later each day. Shift mealtimes in the same way. By Sunday, your body is already close to the new time, and the jump no longer feels like a jolt. This works especially well for children and pets, who notice the change far more than adults expect.
Use morning light to your advantage
After the clocks go back, mornings become brighter for a while, and evenings get dark noticeably earlier. Light is the strongest signal for the body clock, so make the most of it. Open the curtains as soon as you wake up, have breakfast near a window or take a short walk before work. In the evening, dim the lights a little and put screens away some time before bed. These small habits help your body understand what time it really is.
Plan something nice for the extra hour
Instead of letting the hour disappear, decide in advance what to do with it. Some people simply sleep in and enjoy a slow breakfast. Others use it for a long walk through autumn leaves, a phone call with a friend or finally reading the book that has been waiting on the nightstand. Treating it as a small present makes the whole weekend feel more relaxed.
Do a quick home and device check
Smartphones and computers update automatically, but many household devices do not. Oven clocks, car dashboards, older alarm clocks, heating timers and some smart home schedules may need a manual adjustment. The clock change is also a handy reminder for a few seasonal tasks: test smoke detectors, check the batteries in torches and make sure outdoor lights still come on at a sensible time now that evenings are darker.
Be kind to yourself in the first week
Even with good preparation, it is normal to feel slightly off for a few days. Keep your schedule steady, avoid heavy late meals and get outside during daylight hours whenever you can. Within a week, most people have fully adjusted, and the cosy season of candles, early evenings and warm drinks can begin properly.
