Clocks Going Back 2026: How to Reset Your Sleep & Evening Routine

Every autumn, the clocks go back and British Summer Time comes to an end. In 2026, the clocks go back by one hour at 2am on Sunday 25 October, returning the UK to Greenwich Mean Time (GMT). 

An extra hour in bed might sound like good news, but the sudden shift in daylight can still make your usual routine feel a little different. Mornings become lighter initially, evenings become noticeably darker, and many of us begin spending much more time indoors. 

So how can you prepare for the change? 

When do the clocks go back in 2026? 

In the UK, British Summer Time ends on: 

Sunday 25 October 2026 

At 2am, the clocks go back to 1am. Britain then remains on GMT until British Summer Time begins again in spring. Most smartphones and connected devices will change automatically, but the shift in time can still alter when you wake, eat, exercise and begin winding down for bed. 

Why can the clock change affect your sleep routine? 

Your body doesn't tell the time by looking at a clock. Instead, it has an internal approximately 24-hour cycle known as your circadian rhythm. 

Light is one of the important environmental signals involved in regulating this cycle. When the clocks change, the relationship between your daily schedule and natural light exposure suddenly shifts by an hour. 

For most people this adjustment is relatively minor, but you may notice that you: 

Rather than completely changing your routine, autumn can be a useful time to become more intentional about your light exposure, sleep habits and evening environment. 

1. Keep your bedtime and wake time consistent 

It can be tempting to use the clock change as an excuse to completely change your sleeping pattern. Instead, try to maintain relatively consistent sleeping and waking times. 

The NHS recommends regular sleeping hours as part of good sleep hygiene and advises against dramatically sleeping in following a poor night's sleep. If you know you're sensitive to changes in routine, you could begin adjusting your bedtime gradually in the days leading up to 25 October rather than changing everything at once. 

2. Make the most of natural light during the day 

Once autumn arrives, opportunities for daylight naturally become more limited. That makes getting outside during daylight hours particularly worthwhile. 

A walk at lunchtime, sitting near a bright window while working or getting outside earlier in the day can help you maintain a stronger distinction between your daytime and evening routines. 

Natural daylight and red light therapy aren't interchangeable. Your body's circadian system responds to environmental light in complex ways, so a red light therapy panel shouldn't be viewed as a substitute for getting outside during the day. 

3. Think about your evening light exposure 

The problem isn't simply that winter evenings are darker. Modern homes can be extremely bright long after sunset thanks to: 

The NHS recommends avoiding devices such as smartphones immediately before bed because their light can make you feel more awake. As your evenings become darker, consider creating a more obvious wind-down period. That could mean dimming your environment, putting your phone away earlier or creating a relaxing routine that separates the working day from bedtime. 

4. Where does red light therapy fit into an evening routine? 

For many people, a red light therapy session becomes part of a wider wellness routine. You could, for example, use a panel during a quiet period after work or as part of your evening routine before settling down. 

Photobiomodulation uses red and near-infrared wavelengths rather than the blue-rich light associated with phones and many screens. Research into photobiomodulation and sleep is developing. 

A 2026 systematic review and meta-analysis of five randomised controlled trials involving 240 participants found an improvement in sleep-quality scores with photobiomodulation compared with sham treatment. However, the researchers also stressed that the evidence remains limited and that larger, more standardised studies are needed. That means it would be inaccurate to say that a red light panel is a guaranteed treatment for poor sleep. A better way to think about it is as one potential component of a broader evening and wellness routine. 

5. Create an autumn wind-down routine 

The end of British Summer Time can actually be a useful reminder to reset your habits. Your evening routine could include: 

The NHS also recommends creating a bedroom that is dark, quiet and comfortably cool where possible. The objective isn't to create a complicated two-hour wellness ritual. It's to build something simple enough that you can maintain it throughout autumn and winter. 

Can red light therapy replace a SAD lamp? 

No. This is an important distinction. Red light therapy and conventional bright-light therapy are not the same thing. 

Bright-light therapy used in circadian and seasonal applications generally works through visible light exposure to the eyes and circadian system. Red and near-infrared photobiomodulation uses different wavelengths and biological mechanisms. 

A red light therapy panel therefore shouldn't be advertised as a direct replacement for a medically recommended SAD lamp. 

If you're experiencing persistent low mood, severe sleep problems or symptoms you think may be related to seasonal affective disorder, speak to an appropriate healthcare professional. 

Is red light therapy the same as sunlight? 

No. Red light therapy devices produce selected wavelengths of red and near-infrared light. Sunlight contains a much broader spectrum including visible light, infrared and ultraviolet wavelengths. 

This also means that a red light therapy panel doesn't replace outdoor daylight exposure. Instead, it can form a separate part of your home wellness routine. 

How long should you use red light therapy in the evening? 

The appropriate duration depends on the device you're using. Many panel-based routines use relatively short sessions rather than hours of exposure. 

Follow the instructions supplied with your specific Red Light Pro device and avoid assuming that longer sessions automatically provide better results. 

Consistency is usually much easier to maintain when a session fits naturally into your day. 

Building your autumn routine 

The clocks going back might only move the time by an hour, but it also signals a much bigger seasonal shift. Darker evenings, colder weather and more time indoors often change our daily habits. 

Rather than waiting until the middle of winter to rethink your routine, use the end of British Summer Time as your reminder to prioritise: 

And if red light therapy already forms part of your wellness routine, autumn can be the perfect opportunity to make it more consistent. 

Frequently Asked Questions 

When do the clocks go back in 2026? 

The clocks go back in the UK on Sunday 25 October 2026. At 2am, they return to 1am, marking the end of British Summer Time. 

Do you gain or lose an hour when the clocks go back? 

You gain an hour. At 2am the clocks return to 1am. 

Can the clocks going back affect sleep? 

Changing the timing of your routine and daylight exposure can temporarily affect when you feel sleepy or awake. Maintaining regular sleeping hours can make the transition easier. 

Can red light therapy help you sleep? 

Research into photobiomodulation and sleep is promising but currently limited. A 2026 systematic review found an improvement in sleep-quality scores in the studies assessed but concluded that further research is required. Red light therapy shouldn't be considered a guaranteed treatment for sleep problems. 

Is red light therapy a SAD treatment? 

Red light therapy and conventional bright-light therapy used for seasonal disorders are different interventions. If you are concerned about seasonal affective disorder, seek appropriate medical advice rather than relying on a red light therapy panel as a replacement for treatment. 

Can I use red light therapy before bed? 

Some people incorporate red light therapy into an evening wellness routine. Follow the guidance supplied with your individual device regarding session duration, distance and frequency. 

Reset your routine for the darker months 

As British Summer Time comes to an end, creating an enjoyable home wellness routine can make the transition into autumn feel much easier. 

Explore Red Light Pro's range of red and near-infrared light therapy panels for home use. 

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