Every year, the same question arises: do the clocks move forward or back? Winter time is approaching, meaning another shift for our circadian rhythms. It involves just one hour, yet some people feel the effects surprisingly strongly. Fortunately, there are handy tricks to help you remember which way to adjust the clocks. You can also prepare your body for this change in advance.
Black-and-white photo of a clock
Winter time always begins on the last Sunday of October. In 2026, this will happen overnight between Saturday, October 24, and Sunday, October 25. At 3:00 a.m., the clocks are set back to 2:00 a.m. This means the night is officially an hour longer. For many, this translates to an extra hour of sleep.
When do the clocks go back?
As soon as winter time begins, we set the clocks back by one hour. This happens in the middle of the night, so most people don’t even notice it—
—though the time change cannot prevent the arrival of the dark months.
How to remember the right direction
The simplest mnemonic relates to spring. In the spring, clocks move *forward*. Once you remember that, you automatically know what happens in the autumn: the clocks move back by an hour.
Another well-known mnemonic comes from English: “Spring forward, fall backward.” The word “Spring” refers to the season, and “forward” means moving ahead. “Fall” refers to autumn, and “backward” means moving back. This helps you remember the rule.
You can also associate winter time with the English word “win.” When winter time begins, you “win” an hour. This means the night lasts an hour longer. People who enjoy sleeping in, in particular, see this as a major advantage.
Another simple trick is to watch the weather. In autumn,
the weather often worsens (it goes “backward”). At the same time, the clocks are set back. In spring, the exact opposite happens, and the clocks move forward again.Clothing can also serve as a memory aid. Shorts are associated with a shorter night,
while long trousers are linked to a longer night. Daylight Saving Time (summer time) means losing an hour in the spring,
whereas winter time gives that hour back.
an analog wall clock showing 02:24
The body can sense the one-hour time shift.
A one-hour difference might seem negligible, but the body certainly reacts to it. Our sleep rhythm is partly controlled by an internal biological clock. This clock takes factors such as light and established habits into account. When the official time changes suddenly, the biological rhythm does not synchronize immediately. This can cause you to feel tired a little earlier or later than usual for a few days. Some people struggle to wake up, while others find that…
it sends clear signals to your biological clock.
Try to wind down gradually in the evening, too. Bright light and prolonged screen time can make it harder to fall asleep. Consider putting your phone away a bit earlier; it is better to choose a relaxing activity for the last hour of the day.
Caffeine can also affect your sleep. Coffee, energy drinks, and colas can keep you awake longer. If you are sensitive to caffeine, it is best to limit your intake later in the day. This gives your body a better chance to naturally feel tired and ready for sleep. A
dark, quiet bedroom
can also help. Make sure the room isn’t too warm; many people sleep better in a slightly cooler bedroom. A regular evening routine can help your body understand
that it is time to sleep.
Winter time remains in effect until March.
Most people adjust to the new time within a few days. Your daily habits, eating patterns, and sleep schedule will soon return to normal. However, short, dark days can still affect your energy levels. A lack of daylight, in particular, can make you feel somewhat more tired.Try to get outside regularly during the day. Even on a cloudy day, you get significantly more light outdoors than indoors.
Every year, the same question is asked: should we go forward or go back?
