When the clocks go back on Sunday 25 October, most of us welcome the extra hour in bed. For many older people, though, the change can unsettle sleep for days or even weeks. Waking very early, feeling drowsy in the afternoon and struggling to settle at night are all common as the body adjusts to darker evenings.
Good sleep matters at every age, supporting mood, memory, energy and balance. This guide explains why the clock change can affect older adults more, and practical ways to help a loved one sleep well through the winter.
How sleep changes with age
Sleep naturally changes as we get older. Many older people:
- feel sleepy earlier in the evening and wake earlier in the morning
- spend less time in deep sleep, so wake more easily
- wake more often in the night, sometimes to use the toilet
- nap during the day, which can make night-time sleep lighter
None of this is a problem in itself. But it does mean the body clock can be more sensitive to changes, such as the clocks going back and the sudden shift to darker afternoons.
Why the clocks going back can unsettle sleep
The body clock is set largely by light. When it gets dark an hour earlier, the brain receives the "evening" signal sooner. Older people who already tend to feel sleepy early may find themselves dozing in the chair by late afternoon, then waking in the small hours.
Shorter days also mean less exposure to daylight, which helps keep the body clock steady and supports good mood.
Tips to help the body clock adjust
Shift routines gradually
In the days before and after the clock change, move mealtimes and bedtime by ten or fifteen minutes at a time, rather than all at once.
Get daylight early in the day
Morning light is the most powerful signal to the body clock. Opening the curtains straight away, having breakfast by a window and getting outside for a short walk before midday can all help.
Keep a regular routine
Going to bed and getting up at the same time every day, including weekends, helps the body clock settle.
Be careful with naps
A short nap of around 20 to 30 minutes in the early afternoon is fine for most people. Long naps, or dozing in the late afternoon and evening, can make it harder to sleep at night.
Stay active
Gentle physical activity during the day, such as walking, gardening or chair exercises, promotes better sleep at night.
Creating a restful bedroom
- Keep it comfortable. A warm but not hot bedroom, with enough bedding to stay cosy.
- Keep it dark and quiet. Thick curtains and reducing noise can help.
- Make night-time trips safe. Low-level night lights along the route to the bathroom reduce the risk of falls without fully waking the brain.
- Limit screens. Bright screens close to bedtime can make it harder to drift off.
What to eat and drink
- Avoid caffeine in tea, coffee and cola from mid-afternoon.
- Limit alcohol, which may help people fall asleep but disrupts sleep later in the night.
- Avoid large meals late in the evening.
- Reduce drinks in the hour or two before bed if night-time toilet trips are a problem, while making sure enough is drunk earlier in the day.
When to speak to the GP
It's worth talking to the GP if poor sleep lasts for weeks, affects daily life, or comes with other symptoms such as low mood, breathing problems, pain or frequent night-time toilet trips. Some medicines can affect sleep, and the GP or pharmacist can review these. Sleeping pills are not usually recommended for long-term use in older people.
Sleep and dementia
People living with dementia can find changes to routine and light particularly unsettling, and may experience increased confusion or restlessness in the evenings. Specialist dementia care can help keep routines steady and evenings calm.
How live-in care can help
Good routines are much easier with someone there to support them. With live-in care, a dedicated carer can help your loved one keep regular mealtimes and bedtimes, get out into the daylight, stay active through the day and wind down calmly in the evening.
Because they live in, carers are also there at night if your loved one wakes and needs help, offering reassurance and reducing the risk of falls on night-time trips to the bathroom.
FAQs about sleep in later life
When do the clocks go back in 2026?
The clocks go back one hour at 2am on Sunday 25 October 2026, marking the end of British Summer Time.
Why does my loved one wake up so early?
As we age, the body clock naturally shifts earlier, so many older people feel sleepy earlier in the evening and wake earlier in the morning. Darker evenings after the clocks change can make this more noticeable.
Are daytime naps bad for older people?
Short naps of around 20 to 30 minutes in the early afternoon are fine for most people. Long naps or dozing late in the day can make night-time sleep more difficult.
When should I worry about my parent's sleep?
Speak to their GP if poor sleep lasts for several weeks, affects their daily life or comes with other symptoms such as low mood, pain or breathing problems.
Talk to our Bristol team
If you'd like to talk about support for your loved one at home, our Bristol care team is here to help, with friendly, no-pressure advice.