{
  "id": 16739689,
  "title": "Feeling exhausted after the clocks went back? 5 fast ways to reset your circadian rhythm today",
  "url": "https://urgent.news/2026/10/27/feeling-exhausted-after-the-clocks-went-back-5-fast-ways-to-reset",
  "topic": "tech",
  "section": "Tech",
  "published": "2026-10-27T10:30:00.000Z",
  "source": {
    "name": "Tom's Guide",
    "slug": "tom-s-guide",
    "url": "https://www.tomsguide.com/wellness/sleep/feeling-exhausted-after-the-clocks-went-back-5-fast-ways-to-reset-your-circadian-rhythm-today"
  },
  "original_language": "en",
  "account": "The recent shift from British Summer Time (BST) to Greenwich Mean Time (GMT) has left many people feeling drained and disoriented. Sleep experts explain that the extra hour of darkness can disrupt the body's internal clock, known as the circadian rhythm. This 24-hour internal body clock regulates hormones responsible for sleep and wakefulness, making it essential to maintain a consistent sleep schedule to keep the circadian rhythm in sync.\n\nTo help reset your circadian rhythm after the time change, consider the following five strategies:\n\n1. Maintain a consistent sleep schedule: Go to bed and wake up at roughly the same time every day, even on weekends. This consistency helps anchor your circadian rhythm and ensures your body clock adapts more smoothly.\n\n2. Adjust your bedtime gradually: If your sleep schedule has become significantly out of sync, shift your bedtime in 15-minute increments each night until it aligns with your desired wake-up time. Dr. Hanul Bhandari, a neurologist and sleep medicine specialist, recommends this approach to avoid a sudden shock to your internal clock.\n\n3. Maximize morning sunlight exposure: Exposure to sunlight in the morning helps advance your circadian clock, promoting alertness and better sleep at night. Open your curtains promptly upon waking or take a short walk outside during the first hour after waking up to take advantage of the temporary increase in daylight.\n\n4. Eat meals at consistent times: Regular eating habits influence hormone levels, digestion, and body temperature, which directly impact your circadian rhythm. Aim to consume balanced meals at similar times each day and ensure a three-hour gap between your last meal and bedtime to avoid disruptions in sleep.\n\n5. Minimize bright lights during the evening: Artificial lighting in the evening can interfere with your sleep by delaying the circadian clock. Instead, opt for dimmer lights and avoid screens before bedtime to facilitate the transition to sleep.",
  "summary": "An extra hour in bed sounds great, but experts say it may actually be bad for your sleep routine and energy levels. Here's how to stay on track...",
  "key_points": [],
  "editors_take": null,
  "illustration": null,
  "coverage": {
    "outlets": 1,
    "also_reported_by": []
  },
  "ai_generated": true,
  "disclaimer": "Summaries, key points and the editor’s take are written by software from other outlets’ reporting and may contain errors — always check the linked original."
}