Daylight Saving Time 2025: What to do to make it easier to adapt

Ukraine traditionally switches to winter time on the last Sunday of October. This year, the clocks will be changed at 4:00 a.m. on October 26, when the clocks will need to be turned back one hour.

So, Sunday will be a little longer, and Ukrainians will get an extra hour of sleep. At the same time, even such a minor change can disrupt the usual biorhythm, affect sleep, mood and well-being. Doctors emphasize that the transition to winter time, although usual, remains a stress for the body.

How changing the clocks affects the body

Sleep disturbances. The body needs a few days to adapt. During this time, you may have trouble falling asleep, be sleepy during the day, or have insomnia at night.

Decreased concentration and mood. Due to the change in rhythm, irritability, apathy, and decreased attention can occur, especially in children and the elderly.

Risks to the heart. In the first days after the transition, an increase in cases of hypertensive crises and heart attacks is recorded – due to lack of sleep and additional stress.

Seasonal depression: Early sunset reduces serotonin levels, which can cause depression, fatigue, and decreased motivation.

How to help your body adapt

Start changing your sleep schedule gradually: a few days before the clock change, go to bed and wake up 15–20 minutes later.

Spend more time in daylight – walks during the day, open curtains, and morning light help to “reprogram” the biological clock faster.

Stick to a consistent eating schedule: this will stabilize your energy levels and improve your metabolism.

Get moving in the morning. A light workout or a short walk activates the cardiovascular system and increases endorphin levels.

Turn off your gadgets before bed. The blue light from screens reduces the production of melatonin, the sleep hormone.

Less coffee and heavy meals in the evening. This will help avoid sudden energy and mood swings.

If you continue to experience fatigue, headaches, insomnia, or depressed mood for a week after the time change, doctors advise you to see your family doctor. These symptoms may indicate seasonal affective disorder or sleep problems that need attention.

As a reminder, on the night of Saturday to Sunday, October 26, Ukraine will switch to winter time . At 4:00 a.m., clocks will need to be set back one hour. Thus, Sunday will be one hour longer.

Also follow “Pryamim” on Facebook , Twitter , Telegram , and Instagram.