Doctor issues health warning over change that will affect everyone on October 26

People in the UK are being warned to be prepared for little-known risks to their health later this month as autumn sets in. It's an event that happens twice a year every year but still catches people by surprise.

And what's more - it could have an impact on your health, according to scientists at King's College London among others. That's right - it's the clocks.

One doctor has now issued a warning over the changing of the clocks this month. Doctor Isabel Viña said the time change - which this year will take place in the early hours of Sunday, October 26 - can have health consequences that are easy to overlook. And she is just one of many voices in the health sector to have raised concerns.

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Every year, we all encounter the clock change in our own way (this year they will change at 2am on Sunday, October 26 - and then go forward again at 1am on March 29). For many, the autumn change provides one immediate boost - an extra hour in bed (unless the kids wake us up).

Impact on daily life of clocks changing in UK

But the shift can also have a significant effect on daily life. The suddenly much darker evenings can effect our sense of what we can do - for instance, that game of football with the kids might be hard to complete when it's dark.

It can also affect our moods, too - with months of early dark days ahead. And despite medical concerns and regular, unsuccessful petitions to parliament - one here and another here serve as examples - there is no sign of a change any time soon. Petitions, numerous though they may have been, do not gather enough signatures to generate further debate in the Commons. In November 2023, admittedly under the last government, then minister Kevin Hollinrake said the government had 'no plans' to change the current arrangements.

But at a simple level, the clock changes also have practical benefits, such as making it lighter in the morning when the kids are getting ready for school or we're on the commute into the office. The change is designed to make the most of natural light. It can also promote energy saving.

Although the clock change may seem insignificant, it impacts our health more than we realise. Doctor Isabel Viña, one of Spain's best known podcasters with a following on Instagram of 333,000, says that one of the most common effects of this time change is sleep disruption.

She says that even if the adjustment is just sixty minutes, our body notices it. This can cause not only a reduction in the amount of rest, but, above all, a decrease in its quality.

And Dr Jeffrey Kelu, circadian rhythms expert at King’s College London, said: "Scientists believe that adopting permanent Standard Time and ending biannual clock changes would promote healthier sleep, improved wellbeing, and better public health outcomes across the UK, and beyond."

Impact of clock change on sleep cycles

Sleep cycles, both NREM and REM, are affected, Dr Viña said. This then impacts mood - which leads to fatigue, irritability, and difficulty concentrating.

But there is more to it than that. The imbalance can also have hormonal consequences.

It can lead to fluctuations in blood sugar in people with diabetes as well as menstrual cycle irregularities, the doctor warns. Furthermore, clock changes can also alter energy levels.

This is because the body needs time to adapt to new routines. However, the doctor said these effects are usually only temporary.

And mental health organisation Change said: "The clock shift occurs to make the most of daylight and save energy. But this time change can disrupt your internal body clock, also known as the ‘circadian rhythm’.

"Our bodies get used to a certain schedule, like waking up and going to bed at the same time every day. When we spring forward or fall back, it can take some time for our bodies to adjust. This adjustment period can leave you feeling a bit out of sync, affecting your sleep patterns.

"But that’s not all. The clocks changing can have a broader impact on your health. Studies have suggested that this shift might be linked to an increase in mood problems and even some physical health issues. So, while that hour might not seem like much, it‘s essential to be aware of how these clock changes can influence your wellbeing. "

Changes you should make to prepare for clocks changing in UK

Dr Viña, who works at the IVB Wellness Lab, said there are certain guidelines to follow to lower the effect of the time change on our sleep.

She said one piece of advice is simple. Go to bed earlier a few days before the time change.

This will allow you to gradually adjust your bedtime. You will be able to take advantage of natural morning light to "reset" your internal clock. In addition, make sure to maintain stable routines even on weekends.

She also notes that it is a good idea to limit caffeine and screens before bed to give your brain the calm it needs. All of this will make the adjustment to a new time more bearable.

It should also prevent your body from experiencing the change as a minor "jet lag" that hits your mood and energy. The doctor also said that it is important to ensure a sleep-friendly environment with low light and noise, and an appropriate temperature. She also advises relaxing activities before bed, such as reading.

The health website Big Health said clock changes in March and October may even have lasting sleep impacts. Their site states: "If your sleep problems persist past the timing of the clock change, you may want to consider CBT for insomnia (CBT-I), a therapy that addresses the root causes of sleep problems. CBT-I is a highly effective and non-drug treatment for insomnia. It helps change negative thought patterns and behaviours related to sleep."

Many scientists think the clock system should be changed

According to King's College London's website, there are concerns over the impact of clock changes on our health - especially in the spring with Daylight Saving Time (DST). Dr Jeffrey Kelu, from the Faculty of Life Sciences and Medicine at King’s College London, said: “In considering which permanent time setting would best support health, these societies strongly endorse a return to permanent Standard Time (equivalent to Greenwich Mean Time, GMT, in the UK), while advising against the adoption of permanent DST.

“Standard Time aligns optimally with human circadian biology by ensuring greater exposure to natural morning light, which is essential for aligning our bodies with the 24-hour clock. This is particularly important in modern societies, where prolonged indoor activity and evening exposure to artificial light tend to delay circadian rhythms, including sleep onset and natural waking.

"Morning light counteracts this delay, helping to maintain synchrony with the 24-hour day and supporting timely sleep and wakefulness. Scientists believe that adopting permanent Standard Time and ending biannual clock changes would promote healthier sleep, improved wellbeing, and better public health outcomes across the UK, and beyond.”

Mental health impacts of changing the clocks

Emma Wood, Cognitive Behavioural Therapist from the Talking Therapies service at Lancashire and South Cumbria NHS Foundation Trust, said on their website: “We recognise when the clocks go back this can be a difficult transition for many people and can bring mental health worries to the surface. The lack of sunlight impacts hormone levels leaving some people experiencing feelings of depression which they might not experience at other times of the year."

She suggested several measures to mitigate the changes. In one piece of guidance, she said: "Wrap up warm and take a walk outside during day light hours, even if you can only manage 10 minutes taking the time to have a break from your daily routine to experience some fresh air and natural day light will help."

There may be health benefits to clocks changing

The International Journal of Population Data Science, however, found some plus points. In research on some of the health consequences of DST, they made a contrast over the impact of the autumn clock change.

Their research, published in 2025, said: "The Autumn transition (when the clocks go back an hour) was associated with a reduction in acute cardiovascular disease, sleep disorders and some mental health conditions. We did not find evidence that the DST transitions have a negative impact on population health."