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Twice a year, we adjust our clocks to account for the shift between British Summer Time and the cold, dark winter. Here are the dates you need to know for 2025 and why it happens...
6 Min Read | By Gemma Curtis
Last Modified 28 February 2025 First Added 18 September 2020
In 2025, the UK clocks go forward on Sunday 30th March at 1 am for Daylight Saving Time (BST). During this time, the clocks will be moved forward by one hour to mark the arrival of Spring and Summer. Later, on Sunday 26th October, the clocks will be pushed back by one hour to end Daylight Saving Time.
Even though this was established in 1916, many people still question precisely why the clocks go forward and what it means. Let’s answer your all-important questions below…
British Summer Time (BST) is when the clocks are moved forward by one hour. During this period, evenings have more daylight while mornings have less daylight, also called Daylight Saving Time. It can impact our sleep patterns and daily routines, but it is meant to provide more daylight during the hours when most people are awake and active.
Soon, when the clocks are moved back, the UK is on Greenwich Mean Time (GMT). This is the mean solar time at the Royal Observatory in Greenwich, London, England, which is located on the Prime Meridian of the world. It is the time zone that is used as a reference for all other time zones in the world.
We change our clocks forward every year to get the most out of the summer daylight. This idea started during World War I. By 1916 the German government implemented the first clock change to conserve energy. The longer the daytime hours lasted, the less electricity they needed. Some European Governments followed suit, including the United Kingdom. And to this day, we still follow the British Summer Time (BST) system and change our clocks forward every year.
The clocks go forward on a Saturday night and early Sunday morning to ensure it is not disruptive to businesses, schools and everyday life routines. People will have a few days to adjust to the new time before starting their week.
Changing the clocks during the week could create confusion and disturbance in people’s daily routines and sleep schedules, which may result in tiredness, missed appointments, and other unwanted inconveniences.
If you’re planning ahead or just want to be prepared, here are the upcoming dates for when the clocks will go forward and back in the UK:
This marks the start of British Summer Time (BST) each year, which gives us longer, lighter evenings—perfect for making the most of the extra daylight.
Many countries change their clocks in a similar way to the UK. In fact, around 70 countries worldwide practice some form of Daylight Saving Time, including the United States, Canada, Australia, New Zealand, most of Europe, and some parts of South America and Asia. The UK is not alone in the clock-changing tradition.
When the clocks go forward, we ‘lose’ an hour of sleep because we have skipped an hour. But, despite the change in sleep pattern and not knowing what time it is for at least a day, there are some good things to come out of this practice. We look at five things that will benefit you from Daylight Saving Time.
Now we know when and why the clocks go forward, let’s explore some of the benefits that affect the nation, our sleep and our health.
Well, it might not always be sunny or hot…! But when the clocks go forward, our time zone changes from GMT (Greenwich Mean Time) to BST (British Summer Time). Our country may not have the best reputation for summer, but at least we get to look forward to holidays and relaxation.
One of the biggest benefits of ‘springing forward’ is that we have lighter evenings. This means that we can get more out of our day. A study highlighted on BBC News showed increased physical activity among children during the early evening when the clocks were moved forward. 23,000 children were observed from countries all over the world. They reported, ‘The scientists found children’s total daily activity levels were up to 20% higher on summer days when the sunset after 9 pm than on winter days when darkness fell before 5 pm.’
More daylight means more sunlight. When exposed to direct sunlight, our body produces vitamin D. This super vitamin has many important functions, such as facilitating immune system function and regulating the absorption of calcium and phosphorus. Healthy teeth and bones are vital, as they help us remain healthy and fight diseases. If it’s cloudy, top up your vitamin D by eating oily fish, mushrooms, milk, and eggs.
Waking up in the dark winter is hard. Not only because we don’t want to leave our cosy beds but because our bodies don’t think it’s morning yet. Your circadian rhythm, or ‘body clock’, can be easily manipulated by natural light. Business Insider says this is because ‘exposure to bright natural light via the sun tells your body that it’s daytime, which signals your brain to stop producing melatonin, the hormone that regulates your circadian rhythm’. Waking up with the sun is much nicer than waking up with an alarm clock blaring!
This is the main reason why the clocks go forward. With one extra hour of daylight in the evening, we use less energy for heating and lighting our homes. We can also rely much more on solar energy, which is far less environmentally harmful than fossil fuels. It also means you’re less likely to use electricity or gas inside the house.
Even though it’s just a one-hour change, losing sleep can leave you feeling groggy for a few days. Here’s how to make the transition smoother:
1. Start adjusting early A few days before the clocks change, try going to bed 10–15 minutes earlier each night. This gradual shift will help your body clock adjust naturally.
2. Get plenty of natural light Exposure to daylight, especially in the morning, helps regulate your circadian rhythm. Try opening your curtains as soon as you wake up or stepping outside for some fresh air.
3. Limit caffeine and screens before bed Avoid coffee, energy drinks, and blue light from screens at least an hour before bedtime. Both can interfere with melatonin, the hormone that helps you sleep.
4. Stick to a nighttime routine A relaxing bedtime routine—like reading a book, taking a warm bath, or listening to calming music—can help signal to your body that it’s time to wind down.
5. Don’t rely on a lie-in As tempting as it might be, try to wake up at your usual time on Sunday morning. Oversleeping can make it harder to adjust, so get up, get moving, and let your body adapt naturally.
Following these simple steps will allow you to embrace the lighter evenings without feeling too sleep-deprived.
See all articles by Gemma Curtis
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