The clocks go forward on Sunday 29th March 2026, marking the start of British Summer Time. At 1am, the time will shift to 2am, meaning most people in the UK will lose one hour of sleep.
While this change affects everyone, women may experience greater disruption due to the relationship between sleep and hormonal fluctuations.
Sleep and hormonal health
The NHS recommends that adults get between seven and nine hours of sleep per night for optimal health. Sleep supports immune function, cell and muscle repair, weight regulation, and hormone balance.
For women, maintaining consistent rest can be more complex. Hormonal changes occur throughout the menstrual cycle, during pregnancy, and in menopause, all of which can affect sleep quality.
In the lead-up to menstruation, drops in oestrogen and progesterone may influence mood and make it harder to fall asleep. Pregnancy brings significant hormonal and physical changes that can disrupt rest. During menopause, reduced levels of oestrogen, progesterone, and testosterone can lead to night sweats, hot flushes, and temperature fluctuations that interfere with sleep.
Although there is no universal guideline distinguishing sleep needs between men and women, these factors suggest women may benefit from longer or more consistent sleep. Research also indicates that sleep disruption can impair reproductive function and worsen symptoms linked to hormonal imbalance, including stress, irregular cycles, and menopausal discomfort.
Impact of losing 1 hour of sleep
The spring time change typically affects one night, but adjustment can take several days or longer for some people.
Even a single hour of lost sleep can disrupt hormonal regulation. Sleep influences cortisol, which is linked to stress, as well as leptin and ghrelin, which regulate appetite and hunger. Reduced sleep can upset this balance, leading to irritability, fatigue, and increased cravings.
For women, whose hormones fluctuate regularly, this added disruption may intensify premenstrual symptoms or menopausal effects.
Magnesium and sleep support
Josephine Smith, BSc Health Science and in-house practitioner at Supplement Hub, highlights magnesium as a potential support for sleep, particularly magnesium glycinate.
She says it is well tolerated and promotes relaxation by helping to reduce stress and anxiety, which are common contributors to insomnia. Magnesium also supports the nervous system, muscle relaxation, and hormone-related processes.
For PMS, it may help ease bloating, headaches, and digestive issues linked to hormonal changes. During pregnancy, it can support muscle relaxation and reduce cramps. In menopause, although it does not replace declining hormones, it may aid sleep regulation, stress management, nervous system balance, and bone health.
How to take magnesium
- Take magnesium glycinate at the same time each day to build consistency
- Consult a doctor for advice on dosage based on individual factors such as age and health
- Take it 1–2 hours before bedtime to support sleep
- Pair with vitamin D and vitamin B6 to improve absorption
- Take with food to reduce the risk of nausea or stomach discomfort
Adjusting to the time change
Experts recommend gradually shifting bedtime by 15 minutes earlier in the days leading up to the clock change. Reducing screen use before bed can help, as blue light delays the release of sleep hormones.
Keeping the bedroom cool, dark, and quiet can also support better rest.
With British Summer Time beginning on 29th March 2026, the lost hour of sleep may feel more pronounced for women due to hormonal changes across different life stages. Establishing consistent routines and considering supportive measures such as magnesium may help ease the transition.