The clock changes in an instant; your daily schedule deserves a little more attention. Use the transition as an opportunity to look at your evening habits.
01 · Start with your week
Check morning commitments and devices that do not update automatically. Keep a short reminder of work, sleep and appointment times close by: a practical reference around the change.
02 · Keep a regular rhythm
NHLBI recommends regular bedtimes and wake times, including weekends. Set aside the time before bed for quiet activities, limiting bright light and screens. Healthy sleep habits.
03 · Prepare the space
A quiet, cool, dark bedroom creates a suitable setting for rest. Caffeine and alcohol before bed can also interfere with sleep. NHLBI guidance.
Start with one practical action: choose something to read, prepare the room or put your phone aside.
04 · Give the signs the right name
Seasonal affective disorder is a form of depression with a seasonal pattern, not a name for the ordinary effects of a clock change. If you suspect it, speak to your doctor. The NHS explanation.
Interested in melatonin? Read Melatonin: the signal of night, with references and information to help you understand it.
Updated 7 October 2026. General information: persistent sleep problems need an individual assessment.