The wellbeing experts at feeling. reveal how your daily caffeine routine could make the extra hour feel worse, not better.
As the UK prepares to turn the clocks back this weekend (Sunday 27 October), the experts at feeling. are warning that the switch to GMT could trigger a short-term “energy hangover” for millions, especially for those who rely on caffeine to get through the day.
According to feeling., our internal body clocks are far more sensitive than we think — and the combination of shorter daylight hours, mistimed coffee, and inconsistent sleep routines can leave people feeling groggy, anxious, and out of sync for up to a week.
“The clocks going back might sound like an extra hour in bed, but in reality it’s a mini time-zone shift,” says Kiera Lawlor, wellbeing expert and co-founder at feeling.
“Your body clock doesn’t just snap to the new schedule overnight. Add caffeine too late in the day and you’re effectively confusing your brain into thinking it’s still daytime.”
The science behind the autumn ‘energy dip’
- Research shows most people gain just 30–40 minutes of extra sleep after the clock change – not the full hour.
- The change also delays your body’s production of melatonin, the sleep hormone, which can cause evening restlessness and morning grogginess.
- Caffeine has a half-life of 5–6 hours, meaning a 3 pm coffee can still be active in your system at 9 pm.
The experts at feeling. share five ways to reset naturally
- Time your caffeine – Avoid coffee or energy drinks after 2 pm for three days before and after the change. Switch to herbal teas or decaf if you need the ritual.
- Get morning light exposure – Natural daylight before 10 am helps your circadian rhythm recalibrate faster.
- Don’t force a long lie-in – Keep wake-up times consistent, even with the extra hour.
- Wind down earlier – Dim lights and screens an hour before bed to help your body produce melatonin naturally.
- Fuel smarter – Eat balanced evening meals rich in magnesium and protein to stabilise energy and reduce sugar spikes that can impact sleep.
“Think of it like jet lag without the flight,” adds Lawlor.
“You wouldn’t drink a double espresso at 4 pm if you were trying to adjust to a new time zone — and the same principle applies here.”
Why it matters
Experts at feeling. say sleep misalignment affects productivity, mood, and mental health, with workplace fatigue typically spiking in the week following the clock change. With caffeine sales also rising in autumn, feeling. says this is the perfect time to re-evaluate how we use energy, not just how we chase it.
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