Changing the clocks in winter 2026: When do we go back a hour?
By Rachel · 4 min read
Automatically translated from German. · Read original
In October 2026, the clocks will be set back for winter time. This is the key information you need to plan your sleep, work and leisure time for next year. The term ‘clock change 2026 winter’ succinctly summarises the process. The date has been set: on the night of Saturday 24 October 2026, the final time change of the year will take place. The clock will jump from 3 am to 2 am – we’ll gain an hour’s sleep.
Key facts at a glance
- 25 October 2026 – The day on which the clocks are set back for winter time.
- 29 March 2026 – The day on which summer time begins and the clocks are put forward.
- 38 % of women surveyed report health problems following the change (DAK study 2026).
- 78 % of those affected feel tired or sluggish, whilst 66 % have trouble falling asleep.
- “The body’s internal clock is sluggish. It takes a little while to adjust,” explains scientist Mai Thi Nguyen-Kim.
When exactly will the clocks be put back in 2026?
A fixed pattern governs the change: summer time ends on the last Sunday in October, and winter time begins on the last Sunday in March. In 2026, this means Sunday 25 October 2026. During the night, the clock will be set back by one hour – from 3 o’clock to 2 o’clock. This makes the night longer and dawn comes earlier.
The return to summer time takes place a week earlier: on Sunday 29 March 2026, the clocks will jump from 2 o’clock to 3 o’clock. This pattern has been enshrined in law since 1980 and is intended to make the best use of daylight.
How the time change affects the body
Many people notice the effects of the clocks going back. A representative DAK survey conducted in early 2026, involving around 1,000 respondents, reveals significant gender differences. 38 % of women report health complaints, whilst 22 % of men report the same. Fatigue, difficulty falling asleep and occasional depressive moods are among the most common problems.
Mai Thi Nguyen-Kim, a researcher and the creator of the YouTube channel maiLab, summarises the phenomenon:
“The body’s internal clock is sluggish. It takes a little while to adjust.”
— Mai Thi Nguyen-Kim, scientist, maiLab YouTube channel
This sluggishness explains why almost a third of the population experiences physical or mental health issues following the time change.
The DAK study found specifically that:
- 78 % of those affected felt tired or lethargic.
- 66 % had trouble falling asleep or suffered from sleep disturbances.
- 13 % reported feeling depressed.
Table: Time changes in the years 2025–2027
| Year | Start of summer time | End of summer time | When do the clocks go back? |
|---|---|---|---|
| 2025 | 30 March | 26 October | 26 October 2025 |
| 2026 | 29 March | 25 October | 25 October 2026 |
| 2027 | 28 March | 31 October | 31 October 2027 |
Practical tips for a smooth transition
Help your body adjust. These tried-and-tested measures can help:
- Plenty of light at the right time: Morning daylight signals to the brain that it’s time to stay awake. Go outside for at least 15 minutes after getting up.
- Gradual adjustment: During the week leading up to the change, wake up a few minutes earlier each day to ease into the new time.
- Switch off screens in the evening: Blue light inhibits melatonin. Switch off devices or activate night mode or a blue light filter.
- Physical activity: A short walk or some light morning exercises help regulate your sleep-wake cycle.
Winter time is easier for most people, as it offers an extra hour’s sleep. “Some people no longer need an alarm clock on Mondays. Sleep isn’t artificially interrupted,” explains chronobiologist Achim Kramer from Berlin’s Charité hospital.
International information and further links
Are you planning for other regions too? Under ‘School holidays 2027 – all federal states’, you’ll find an overview of holiday-free periods that may be affected by the time change. You can use the percentage calculator to quickly work out the impact of the extra hour on working hours.
Frequently asked questions
When will the clocks be turned back in 2026?
On the night of Saturday to Sunday, 25 October 2026, the clocks will be set back from 3 am to 2 am.
Why do we have daylight saving time at all?
Originally, it was intended to save energy by making use of more daylight in the evenings. Today, its benefits are a matter of debate.
What health problems can arise?
Fatigue, difficulty falling asleep and, occasionally, depressive moods are among the most common complaints.
Will daylight saving time be abolished?
The EU has been debating its abolition for years; a final decision has yet to be reached.
How can I get used to it more quickly?
Plenty of morning light, gradually adjusting your bedtime and avoiding blue light in the evening can help you adjust.
Sources
Sources: Schulferien.org – Daylight saving time in Germany 2026 · WDR – Daylight saving time 2026: An extra hour’s sleep · tz.de – Daylight saving time 2026: When will the clocks go back? · General-Anzeiger Bonn – Winter time change 2026. As at 22 October 2026.
