The Clocks Go Back on 25 October: 7 Ways to Protect Your Sleep (And Where CBD Fits)

Buddy standing beside an autumn clock in a cosy, plant-filled bedroom while pointing towards warm morning light

On Sunday 25 October 2026, the UK clocks go back by one hour. At 2am British Summer Time, the clocks return to 1am Greenwich Mean Time.

That gives us an extra hour in bed, at least technically. But it also brings earlier darkness in the evening, which can make dinner, exercise, screen time and bedtime feel confusing for a few days.

And here’s an important correction: the clocks going back usually means more morning light by the clock, not a darker morning. The tricky part is that your body clock may still be expecting the old schedule.

Buddy noticed this during his autumn walk. His watch said one thing, his stomach said another, and bedtime suddenly felt very early. So, I’ve put together seven practical ways to protect your sleep, including an honest look at CBD for sleep.

Because we help grow knowledge. Not stigma. 🌿

1. 🌅 Get outside soon after waking

Light is one of the strongest signals for your circadian rhythm. The internal timing system that helps regulate sleep and wakefulness.

After the clocks change, use morning light to help your body adjust to the new timetable.

Try to:

Open the curtains as soon as you wake.
Step outside for a short walk.
Have your morning coffee near a bright window.
Keep indoor lighting reasonably bright during the first part of the day.
Repeat this for several mornings after 25 October.

Research suggests that morning light can help shift sleep timing earlier, while bright evening light can delay the body clock. A systematic review of light exposure and sleep timing found that the amount and timing of light both matter.

You do not need to stare at the sun. Simply spend some time outdoors in ordinary daylight, while protecting your eyes and skin appropriately.

Buddy enjoying gentle autumn morning daylight while holding a mug in a leafy garden

2. 🕰️ Keep your wake-up time steady

It can be tempting to sleep for hours longer after the clock change. Resist the urge to move your schedule dramatically.

Instead, choose a consistent wake-up time and stick with it as much as possible, including at weekends.

That might mean:

Getting up at your usual clock time on Sunday.
Accepting that your body may feel slightly out of step for a few days.
Moving bedtime gradually if you feel tired earlier.
Avoiding long lie-ins that make Sunday night more difficult.

A regular wake time gives your body clock a dependable anchor. It can also help build enough sleep pressure for bedtime.

💬 Buddy says: “Protect your morning routine first. Bedtime usually follows more easily when your wake-up time stays consistent.”

3. 🌙 Dim the evening, especially before bed

The darker evenings can help your sleep routine, provided you do not replace natural darkness with bright screens and overhead lighting.

About one to two hours before bed, start lowering the intensity of your environment:

Use lamps instead of bright ceiling lights.
Reduce screen brightness.
Switch on night-mode settings if they feel comfortable.
Keep your bedroom dark, quiet and cool.
Avoid working from bed.

Bright light in the evening can tell the brain that it is still daytime. This matters because light exposure can influence the timing of melatonin, a hormone involved in sleepiness.

The answer is not to panic about every phone notification. Make the whole routine calmer and dimmer instead.

4. 📖 Create a repeatable wind-down routine

Do not rely on feeling perfectly relaxed before starting your bedtime routine. Build the routine first and let your body learn what it means.

Choose two or three calming activities, such as:

Reading a paper book.
Taking a warm bath or shower.
Doing gentle stretches.
Listening to quiet music.
Writing tomorrow’s to-do list.
Practising slow breathing.
Preparing caffeine-free tea.

Keep the order broadly similar each night. Repetition can make bedtime feel less like a decision and more like a familiar sequence.

If your mind starts racing, write down the thought rather than trying to solve everything in bed.

5. ☕ Watch caffeine, alcohol and late-night meals

The clocks may change in one night, but stimulants and heavy meals can affect sleep well beyond it.

Protect your evening by:

Cutting off caffeine earlier in the day if you are sensitive.
Remembering that tea, coffee, energy drinks and some chocolate contain caffeine.
Avoiding large, rich meals immediately before bed.
Treating alcohol cautiously; it may make you drowsy at first but can disrupt sleep later.
Drinking enough during the day without needing several large glasses just before bed.

Do not chase tiredness with excessive caffeine the next morning. Use daylight, movement and a balanced breakfast to support alertness instead.

Buddy placing his phone face down beside a book, tea and an analogue alarm clock during a warm evening routine

6. 🚶 Add gentle daytime movement

Regular physical activity can support general wellbeing and sleep quality. You do not need an intense training plan to benefit.

Start with something realistic:

Walk during your lunch break.
Take the stairs when practical.
Stretch after sitting for long periods.
Do a short home workout.
Spend time outdoors during daylight.
Finish vigorous exercise earlier if late sessions leave you feeling wired.

The key is consistency. A ten-minute walk that you repeat is more useful than an ambitious routine you abandon after three days.

Notice how exercise affects you personally. Some people feel ready for bed after evening movement; others become more alert.

7. 🌿 Where does CBD for sleep fit?

Let’s ask the question directly: can CBD help with sleep?

The honest answer is that the evidence is still developing, and CBD should not be presented as a guaranteed sleep solution.

A recent systematic review and meta-analysis of randomised studies found some improvement in subjective sleep quality across cannabinoid products overall. However, the studies varied considerably, and CBD-only products were not significantly better than placebo in the analysis.

That distinction matters.

Some people explore CBD as part of a wider natural stress-relief routine, particularly when an overactive mind or evening tension makes it harder to switch off. But that is different from proving that CBD treats insomnia or reliably improves sleep for everyone.

✅ What CBD may offer

A non-intoxicating option for adults who are curious about cannabinoids.
A possible addition to a calming evening routine.
An opportunity to observe whether your own sleep experience changes.
A product choice that can be considered alongside, not instead of, good sleep habits.

❌ What CBD cannot promise

That you will fall asleep immediately.
That it will correct an irregular sleep schedule.
That it will treat anxiety, pain or insomnia.
That a higher strength will work better.
That every CBD product has the same ingredients or evidence behind it.

Nature’s No.1 does not make its own CBD range. We stock the award-winning Orange County CBD range, alongside other wellbeing products. You can browse the wider CBD & nootropics category and explore devices through All Devices.

Choose products carefully, read the label and follow the stated serving information. Look for transparent sourcing and independent testing where available. Orange County CBD describes its products as independently tested, and its range includes oils, gummies and other formats, but product claims should not be confused with clinical proof.

💡 Buddy tip: “Treat CBD as one small part of your routine, not the whole sleep plan. Start with light, timing and habits first.”

CBD can also cause unwanted effects, including drowsiness, stomach upset or changes in appetite. It may interact with medicines because it can affect how the body processes certain drugs.

Speak to a pharmacist or doctor before using CBD if you:

Take regular prescription medicines.
Use sedatives, sleep medicines, antidepressants, anticoagulants or anti-epileptic medicines.
Have liver problems.
Are pregnant or breastfeeding.
Feel unusually sleepy after taking it.

Avoid mixing CBD with alcohol or other sedating products, and do not drive if you feel drowsy. Read the Food Standards Agency’s CBD safety assessment for further information.

🧭 A simple plan for the week of 25 October

Use this checklist:

Wake at a consistent time.
Get outdoor daylight soon after waking.
Keep evening lighting softer.
Reduce bright screens before bed.
Move your body during the day.
Limit late caffeine and alcohol.
Build a repeatable wind-down routine.
Consider CBD cautiously and realistically, if it is appropriate for you.

Most people adjust to a one-hour clock change within several days. If sleep problems continue, affect your daytime life, or come with loud snoring, gasping or severe daytime sleepiness, speak to a healthcare professional.

Educational disclaimer: This article is for general educational purposes only and is not medical advice. CBD products are not intended to diagnose, treat, cure or prevent any disease. Speak to a qualified healthcare professional or pharmacist before using CBD, melatonin or any supplement, particularly if you take medication or have an existing health condition.

Stay balanced,
Mary-Jane 🌿