Clocks going back: Three things to do with your extra hour

When do the clocks go back?

The clocks go back one hour at 2am BST on Sunday 26 October 2025, changing from what’s known as British Summer Time (BST) to Greenwich Mean Time (GMT).

This means we’ll be having slightly brighter mornings and darker evenings, but the best thing is that we get an extra hour on the Sunday to use however we like!

Here are some suggestions of simple things you can do with that extra hour which might improve your homework, revision or wellbeing and give you a little boost as we move into the darker months.

What can I do with the extra hour?

1. Have an extra hour of sleep

The clocks going back is the perfect opportunity to have an extra hour of snuggly sleep. But did you know that sleep can actually help you get better grades in your exams?

Sleep helps us recover and regain the strength and energy that we need to be at our best. But its especially important when you’re revising, as sleep helps with your memory and recall of information that you might need for your exams or assessments as the things you've recently studied are incorporated into your long-term memory during sleep.

Not only can it help with your studies, the NHS says that sleep is vital for good physical and mental health. So on Sunday morning, hit snooze on your alarm and have a guilt-free lie in knowing that extra hour is actually doing you good!

2. Do some exercise with the time you’ve gained

If you’re a morning person, the switch back to Greenwich Mean Time was made for you. Why not seize the day and do a bit of exercise with the time you’ve gained?

Exercise is proven to boost your memory, improve focus and concentration, and increase your energy levels. Exercise can also help with revision and give you the skills to ace your academic life. When you make a study or revision timetable you should leave some time spare for things like exercise, socialising and having fun.

Exercise is also a great chance to switch off if you’re feeling a bit stressed. The feel-good chemicals that are released from getting active (like endorphins and serotonin) mean that exercise can have some amazing mental health benefits.

It can sometimes be hard to fit exercise into a busy school day or even a weekend, but the extra hour you've gained on Sunday will give you the perfect opportunity to get active and have some fun!

3. Spend the time completing your homework

With many schools starting half-term holidays, you'll probably be enjoying the time off from lessons. But if you've been given some homework to do during the break, then the clock change gives you an extra hour which you can use to complete it!

Our Homework Helpline Heroes recommend getting your homework done as soon as possible as this will help stop that last minute dash to get it done the night before its due.

If you find that you are getting distracted when doing your homework, try and find some space away from others, if possible, and if you have a phone, we recommend hiding it away so you won’t get distracted by phone-FOMO. But if you have to use your phone for homework, we recommend turning off all notifications.

So there you go – a few ideas for how you can get the most out of your extra hour this weekend. We hope you make the most of it!

If you need support

You should always tell someone about the things you’re worried about. You can tell a friend, parent, guardian, teacher, or another trusted adult. If you're struggling with your mental health, going to your GP can be a good place to start to find help. Your GP can let you know what support is available to you, suggest different types of treatment and offer regular check-ups to see how you’re doing.

If you’re in need of in-the-moment support you can contact Childline, where you can speak to a counsellor. Their lines are open 24 hours a day, 7 days a week.

There are more links to helpful organisations on the BBC Bitesize Action Line page for young people.