Daylight Saving Time 2026: Set the clock back, but why are you tired?

On Sunday, October 25, 2026, the clocks will be set back one hour. However, that doesn’t always leave you feeling more rested. Your body clock often clings to the old rhythm for a while. Read why you wake up early and discover six tips to help you adjust to standard time more quickly.

On the night of Saturday, October 24, to Sunday, October 25, 2026, the clocks will be set back one hour: at 3:00 a.m., it will become 2:00 a.m. again. Great, an extra hour of sleep. That is, if your body cooperates. Because you might suddenly find yourself wide awake at 6:00 a.m., even though you were yawning early in the evening.

That’s not surprising. Your alarm clock is set to standard time right away, but your body clock often clings to the old rhythm for a while. What happens in your body when we change the clocks? And how can you get back into a comfortable sleep rhythm?

When will the clocks be set back in 2026?

Daylight Saving Time begins on Sunday, October 25, 2026. At 3:00 a.m., the clock will be set back to 2:00 a.m. As a result, the night will be one hour longer.

Standard time is actually the official standard time in the Netherlands. In March, we set the clock forward for daylight saving time. In October, we go back to standard time. A handy mnemonic: in the spring, the clock goes forward.

After the time change, according to the clock, it gets light an hour earlier in the morning and dark an hour earlier in the evening. The number of hours of daylight does not change as a result of the time change itself.

Why does daylight saving time make you wake up earlier?

Your body follows a rhythm of about 24 hours. This is called your circadian rhythm. It helps determine when you’re alert, when you start to feel sleepy, and when your body prepares for the night.

Light and dark are important cues for that rhythm. When we change the clocks, the agreed-upon time suddenly changes. The cycle of day and night simply continues.

Do you usually wake up at 7:00 a.m.? Then, after the clocks are set back, your body might already feel like the night is over by 6:00 a.m. It works the same way in the evening: at 9:00 p.m., it might already feel like 10:00 p.m. to your body.

So an extra hour on the clock doesn’t automatically mean an extra hour of sleep. Your body has to adjust to the new times first.

Why doesn’t everyone have trouble adjusting to the time change?

Some people hardly notice any difference. Others sleep more restlessly for a while, wake up earlier, or are less alert during the day.

Your natural sleep preference plays a role in this. If you like to get up early and go to bed early, you’re a morning person. If you get going later and prefer to stay up late, you’re more of a night owl. That preference is called your chronotype.

Morning people often have a harder time adjusting in October, because their natural rhythm ends up starting even earlier according to the new clock. Evening people, on the other hand, often have a harder time adjusting to the switch to daylight saving time in March, when they have to get up earlier. If you’re already sleep-deprived, adjusting can be even more difficult.

Is standard time healthier than daylight saving time?

In a literature review, the RIVM concluded that standard time aligns better with our natural day-and-night rhythm than permanent daylight saving time. The earlier availability of morning light plays a particularly important role in this. This is about choosing a single time all year round, not about how you feel on the first Sunday of winter time.

A broader study of health effects paints a mixed picture. A 2026 review compiled 157 studies from 36 countries. The researchers found both adverse and beneficial associations, depending on what was being studied. The studies also varied in quality.

So we can’t say that every clock change is harmful. However, the switch can temporarily disrupt your sleep.

And what about the reports of heart attacks?

These studies mainly focus on the transition to daylight saving time. A 2024 meta-analysis found a slight increase in the number of heart attacks at the population level following the spring transition. No clear increase was found after the transition to standard time.

Furthermore, a correlation found in research does not prove that changing the clock directly causes a heart attack in any one person.

Six tips for adjusting to daylight saving time

1. Adjust your schedule slightly in advance

Do you know that you’re sensitive to the time change? If so, start going to bed—and, if possible, waking up—about 15 to 20 minutes later each day for a few days beforehand.

This makes the transition feel less abrupt. Just make sure you leave yourself enough time to sleep. Going to bed later while keeping your alarm set for the same early time will mainly result in sleep deprivation.

2. Maintain a regular routine after the time change

After the clocks change, try to wake up at roughly the same time according to the new clock. Significant differences between weekdays and weekends make it harder to establish a regular rhythm.

Make your evening a familiar routine: finish up your activities, brush your teeth, and maybe read for a little while. Go to bed when you start to feel sleepy.

3. Seek out daylight during the day

Go outside every day. Taking a walk, biking to work, or spending your lunch break outdoors gives your day a clear rhythm.

Does daylight saving time make you wake up way too early? If so, don’t turn on all the lights at full brightness right away. Light very early in the morning can shift your rhythm even further forward. Keep the lighting dim if you still want to sleep, and seek out natural light around the time you want to start your day.

4. Watch your caffeine and alcohol intake

Having trouble sleeping? Then avoid caffeine in the six hours before bedtime. In addition to coffee, this includes black and green tea, cola, and energy drinks.

Alcohol might make you feel sleepy at first, but it actually makes it harder to sleep well. So a nightcap isn’t a good solution for a disrupted sleep cycle.

5. Get some exercise and wind down gently in the evening

Get some exercise during the day and make sure to take time to relax as well. Does a vigorous workout late in the evening keep you awake? If so, schedule it earlier.

Dim the lights as bedtime approaches and put your phone away if you notice that scrolling is making you restless. It’s not just about the screen light. An exciting message or a full inbox also keeps your mind active.

6. Make your bedroom comfortable

A dark, quiet bedroom helps you sleep undisturbed. If necessary, use blackout curtains or earplugs, and make sure the temperature is comfortable for you.

You don’t need to load up on tomatoes, coconut oil, or bananas around the time the clocks change in the hope of sleeping better. In practice, consistency, daylight, and paying attention to habits that keep you awake work better.

Can you measure your biological clock with a blood test?

You can’t assess your biological clock based on a single blood test result. However, some hormones do follow a day-night rhythm. Cortisol is one example: its levels fluctuate throughout the day.

That’s why the time of collection and the testing method are important in cortisol testing. A single cortisol reading or a daily profile doesn’t necessarily tell you whether your biological clock is functioning properly. Nor does such a test diagnose insomnia.

Are you sleeping differently for a while after the clocks change? Then start by looking at your sleep habits and your daily routine.

Still feeling tired? Look beyond daylight saving time

If your fatigue persists, don’t automatically blame it on the clock change. Poor sleep, stress, and other physical or psychological factors can all play a role.

Depending on your symptoms, targeted blood tests for fatigue can help rule out conditions such as anemia or a thyroid problem. Which tests are appropriate depends on your situation. A normal test result does not rule out all possible causes of fatigue.

Do you snore loudly, does your partner notice pauses in your breathing, or are you very sleepy during the day? Discuss this with your doctor. If sleep apnea is suspected, a sleep study may be necessary. Simply sleeping on your side is not a substitute for a professional evaluation.

Bloedwaardentest offers targeted blood tests. Not sure which test is right for your symptoms? Feel free to ask us for advice. If you have persistent sleep problems or noticeable symptoms, be sure to consult your primary care physician as well.

Frequently Asked Questions About Daylight Saving Time and Sleep

Do we set the clock forward or back during Daylight Saving Time?

During daylight saving time, the clock is set back one hour. In 2026, this will happen on Sunday, October 25: at 3:00 a.m., the time will go back to 2:00 a.m.

Why am I tired even though I can sleep an extra hour?

You have an extra hour to sleep, but your body clock may still be following your old rhythm. As a result, you might wake up earlier or feel sleepy at different times.

How long does it take to adjust to daylight saving time?

That varies from person to person. Some people don’t notice anything, while others need a few days to about a week to adjust. If your symptoms persist, consider other possible causes as well.

Should I take melatonin after the clocks change?

Don’t start taking melatonin on your own for temporary sleep problems around the time the clocks change. Thuisarts recommends first focusing on good sleep habits if you’re having trouble sleeping. Discuss persistent problems with your family doctor.

Does morning light help if I wake up too early because of daylight saving time?

The time of day makes a difference. Light in the early morning can shift your rhythm even earlier. If you wake up much earlier than you’d like, keep the lighting soft and seek out natural light around the time you want to start your day.

Can a blood test show why I’m not sleeping well?

A blood test can sometimes help identify a physical cause of persistent fatigue. It does not directly measure how well you sleep and does not diagnose insomnia or sleep apnea.

Medical disclaimer: This information is general in nature and is not intended to replace personal medical advice, diagnosis, or treatment. If you have any symptoms, receive an abnormal test result, or have any concerns, please contact your primary care physician or treating physician.

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