Clocks change, sleep suffers: how Brits can rest easier this season

As the clocks go back and the nights draw in, millions of Brits are preparing for more than just colder weather. The seasonal time shift, while offering an extra hour in bed, often disrupts sleep routines and leaves people feeling anything but refreshed.

According to new research, 45% of UK adults say it takes them a while to adjust when the clocks change, and a third (34%) admit that they dread the impact on their sleep. For parents, the challenge is even greater, with over a third (37%) reporting that their children struggle to adapt to the new schedule.

Despite the darker evenings, which around half (53%) of respondents say help them sleep better, the research highlighted that many Brits are struggling to achieve the perfect night’s sleep.

Stress and an overactive mind are the biggest culprits with around three in five (59%) people saying these factors make it hard to fall asleep. Nearly half (49%) often wake in the night and struggle to fall back to sleep due to stress or anxiety.

On average, Brits say they are getting just 6.7 hours of sleep per night—falling short of the ideal of 8 hours. While nearly three quarters (73%) are aware of the recommended 7 to 9 hours, only 17% consistently maintain a regular sleep schedule, including weekends. And it’s not just about quantity. Sleep quality is also a concern, with only one in ten (10%) rating their sleep as excellent and around a quarter (28%) saying that they rarely or never wake up feeling refreshed. One in five (20%) report poor sleep overall.

The consequences of poor sleep are far-reaching. Over half (57%) report feeling tired and lacking energy, with women (64%) more affected than men (49%). Nearly a third (32%) say they feel grumpy and short-tempered, and a similar number (31%) struggle to concentrate. One in five (20%) say poor sleep leaves them feeling sad or depressed, and 16% have even cancelled social plans due to exhaustion.

These effects spill over into daily life, impacting everything from health behaviours to work performance. A quarter (25%) say they don’t have the energy to exercise, and around one in five (19%) admit to comfort eating to boost their energy. At work, 17% say their performance suffers, 19% report making more mistakes, and 7% are more likely to take time off due to sleep-related issues.

Evening habits are contributing to the problem. Over nine in ten (94%) people use screens within an hour of bedtime, and three in five (61%) do so daily. Caffeine consumption is also common, with three quarters of those surveyed (75%) consuming it after 2pm at least occasionally, and a quarter (25%) doing so every day. Alcohol is another factor, with nearly half (46%) regularly drinking in the evening.

Despite the challenges, people are actively seeking solutions. From warm baths and audiobooks to herbal teas and mindfulness, Brits are experimenting with a wide range of sleep aids. According to those who have used them, the most effective methods include massages (85%), warm showers (78%), reading a book (76%), sleeping separately from a partner (73%), and listening to an audiobook (72%).

Dr Subashini M, medical director at Aviva UK Health said:

“The clocks changing can feel like a small shift, but for many people it has a real impact on their sleep and wellbeing. Our research shows that sleep is a growing concern for people across the UK, affecting everything from mood and mental health to work and relationships. The good news is that small changes—like adjusting your bedtime gradually or limiting screen time—can make a big difference. We want to encourage people to take sleep seriously and explore what works best for them.”

“As the clocks change, experts recommend easing into the new schedule gradually. Reducing screen time, limiting caffeine, and creating a calming bedtime routine can all help make the transition smoother. And while sleep tech can be a useful tool, it’s important to use it mindfully— focusing on progress rather than perfection.”

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  _References

_{The research was conducted on behalf of Aviva by Censuswide with 2,000 national representative consumers between 11.08.2025-13.08.2025. Censuswide abide by and employ members of the Market Research Society which is based on the ESOMAR principles and are members of The British Polling Council.}