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As Clocks Go Back, Experts Urge Morning Light and Consistent Sleep to Curb Winter Insomnia

Reduced daylight raises melatonin, unsettling body clocks.

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The Tom's Guide Sleep Features Editor, Lauren Jeffries, lying on her back on a mattress in a starfish position, smiling happily
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A woman wrapped up in a white duvet looking tired and miserable after struggling with winter insomnia

Overview

  • The clocks fall back on Sunday 26 October at 2am in the UK and on Sunday 2 November at 2am in the US.
  • Tom's Guide launched a week-long "Fall Back into Great Sleep" package with expert advice for the seasonal transition.
  • Specialists recommend morning daylight or light therapy, regular bed and wake times, and keeping bedrooms near 18–21°C (65–70°F).
  • Google searches for "insomnia" average about 247,000 a month and rise in December, highlighting widespread winter sleep struggles.
  • Psychologists point to exercise, social connection and mindful wind-downs as supports, and advise seeking care if insomnia persists beyond a month or affects mood and daily life.