Daylight saving time: how to keep your sleep and recovery on track when the clocks go back

By Shrivasta · approx. 4 minutes reading time

In the night from Saturday 24 to Sunday 25 October 2026, the clocks will go back from 03:00 to 02:00. You get an extra hour of sleep as a gift. Yet, in the days that follow, many people find that their energy levels are more erratic.

An extra hour, but your body calculates differently

On paper, it's simple: the night lasts an hour longer. But your body doesn't look at the clock on the wall. It follows its own rhythm, which dictates, among other things, when you get sleepy and when you wake up. That rhythm doesn't adjust in a single night.

The result: you might wake up earlier than your alarm expects, you may feel tired earlier in the evening, or your energy peak might suddenly fall at a different time of day. That is normal and usually settles down after a few days.

Five ways to switch smoothly

1. Stick to your regular bedtime. Go to bed at your usual time on Sunday evening instead of an hour later, so your rhythm doesn't shift any further.
2. Catch the morning light. Daylight in the first few hours after waking up is the strongest hint for your body to adjust its rhythm.
3. Limit caffeine and alcohol in the evening. Both can disrupt your sleep, and after a clock change, you need that sleep more than ever.
4. Exercise during the day, but build up slowly. A walk or light workout helps; a heavy session on the first Monday not necessarily.
5. Listen to your recovery. If you feel less sharp for a few days, give yourself some space instead of forcing it.

How Shrivasta helps you see the difference

You often feel tired, but don't know why. With the Shrivasta V8 Pro or the Ring X3 Med, you can track your sleep, resting heart rate, and HRV at night, and see in the app how your sleep and recovery develop in the days around the time change. This way, you can compare yourself to your own normal values and see if your rhythm has returned or if it needs a little more time.

Want to know more about how sleep and recovery are connected? Read our blog about HRV and recovery.

Good to know

Shrivasta's insights are intended for lifestyle and wellness, not as medical advice. If you continue to sleep poorly for a long time or are worried about your health, talk to your GP.

In short

• The clock goes back from 03:00 to 02:00 on Sunday, 25 October 2026.
• You get an extra hour of sleep, but your body clock needs a few days.
• A regular bedtime, morning light, and quiet evenings help the most.
• Follow your own sleep and recovery pattern to see how you respond.

Curious about what your recovery will look like in the coming weeks? Discover the Shrivasta V8 Pro.