As autumn arrives, the days become shorter and the annual clock change is approaching. Although the autumn change gives us what feels like an extra hour of sleep, our bodies may not adjust to the new schedule immediately. Changes in sleep patterns can lead to tiredness, difficulty concentrating and a general feeling of low energy.

When do the clocks change in autumn 2026?

In 2026, Estonia will switch to standard time on Sunday, October 25. During the night, at 4:00 a.m., the clocks will be turned back by one hour to 3:00 a.m.
This means we get an extra hour of sleep that night. At the same time, evenings will become darker earlier after the clock change, as sunset will occur one hour earlier according to the new time.

Most smartphones, computers and smartwatches adjust the time automatically. However, it is worth checking wall clocks, alarm clocks and other devices that need to be changed manually.

How does the clock change affect how we feel?

Moving the clock by just one hour may seem like a small change, but it can affect our internal biological clock, or circadian rhythm. This regulates sleep, wakefulness, body temperature and many other processes in the body.

People react differently to the clock change. Some barely notice it, while others may need several days to adjust to the new routine.
The spring clock change can be more difficult because we lose an hour of sleep, but the autumn transition to standard time can also cause some discomfort.

Common effects may include:
- morning sleepiness and tiredness;
- difficulty falling asleep at the usual time;
- reduced concentration;
- mood changes and irritability;
- changes in appetite and daily energy levels.

The good news is that the body usually adjusts to the new time within a few days. A few simple habits can help make the transition easier.

6 tips for adjusting to the autumn clock change

1. Start adjusting your routine before the clock change

If you know that the clock change affects your sleep, it may help to prepare in advance. In autumn, the clocks move back by one hour, which can make your usual bedtime feel too early according to the new time.

A few days before the change, try moving your bedtime and wake-up time 10–15 minutes later each day. This gives your body a chance to adjust gradually.
This can be especially useful for families with young children, where regular sleeping and meal times are an important part of the daily routine.

2. Keep a regular sleep schedule

One of the best ways to reduce the effects of the clock change is to maintain a consistent sleep routine. Try to go to bed and wake up at roughly the same time every day, including weekends.

Adults generally need around 7–9 hours of sleep per night. Getting enough sleep helps maintain concentration, supports the immune system and improves overall wellbeing.

Although the autumn clock change gives you an opportunity to sleep for an extra hour, it is better not to use it as a reason to completely change your sleep schedule.

3. Spend more time in daylight in the morning

Daylight is one of the most important factors regulating our internal body clock.

Morning light signals to the body that it is time to wake up and helps reduce the production of the sleep hormone melatonin.
Starting the day by opening the curtains, taking a short walk or having your morning coffee outside can help. Even on a cloudy day, natural daylight is generally much brighter than ordinary indoor lighting.

As the days become shorter in autumn, it is especially useful to make a conscious effort to spend time outside during daylight hours.

4. Stay active every day, preferably outdoors

Physical activity can improve sleep quality, reduce stress and support the body's natural circadian rhythm.
There is no need for an intense workout. A 20–30-minute walk, a bike ride or some light morning exercise can be enough.
Combining movement with daylight is particularly beneficial. For example, a morning walk before work can help you wake up more quickly and feel better throughout the day.

5. Avoid too much caffeine and late-night screen time

If the clock change disrupts your sleep routine, it can be tempting to fight tiredness with an extra cup of coffee.

However, the stimulating effects of caffeine can last for several hours. Coffee consumed late in the afternoon or evening may make it harder to fall asleep.
It is also a good idea to reduce the use of smartphones, computers and televisions before bedtime. Light from screens and stimulating content can make it more difficult for the body to prepare for sleep.

Instead, choose calmer evening activities such as reading, taking a warm shower or spending time with family

6. Give yourself time to adjust

The most important thing to remember is that your body may not adjust to the new time overnight.
If you feel more tired than usual during the first few days, try to avoid excessive demands where possible and allow enough time for rest.
Pay attention to how you feel as well. If sleep problems continue for a long time or begin to interfere significantly with everyday life, consider speaking with your family doctor.

How does the autumn clock change affect children's sleep?

For families with children, the clock change can be particularly noticeable because young children's routines often depend on fixed sleeping, eating and waking times.
For example, if a child normally wakes up at 7:00 a.m., after the autumn clock change they may start waking at 6:00 a.m. according to the new time. While adults may see the change as an extra hour of sleep, young children may not adjust in the same way.

General advice from children's sleep specialists is to make the transition gradually. A few days before the clock change, parents can move the child's daily schedule slightly later each day so that the new time does not feel like such a sudden change.

It is also important to keep familiar evening routines, such as bath time, reading a bedtime story and having a consistent bedtime.
Darker days can also affect everyday habits and expenses

For many people, the autumn clock change marks the beginning of a period when more time is spent at home. Earlier darkness and colder weather can change everyday habits and lead to additional expenses.

For example, household lighting may be used more often, the heating season becomes more active and greater attention may be paid to comfort at home.

Autumn is also a good time to review the family budget and prepare for winter expenses.

It is worth estimating upcoming heating and electricity bills, checking the energy efficiency of the home and, if possible, building a financial buffer for unexpected costs.

If your home needs larger improvements before winter, such as replacing windows, adding insulation or upgrading the heating system, first estimate the total cost of the work and review the savings available.

If your own funds are not enough, one option may be a home renovation loan or a small loan offered through Laen.ee. Explore the available options on the Laen.ee website.