As the clocks go back on Sunday 26 October, many of us will welcome the chance to enjoy an extra hour in bed. But new research from the Mental Health Foundation reveals that, for millions of people across the UK, one extra hour won’t be enough to get the sleep they need for good mental health.
Results from a survey of 2,000 UK adults, carried out by Opinium on behalf of the Mental Health Foundation, found:
- The average UK adult only gets three days a week of good quality sleep.
- One in seven adults (14%) say they don’t get the sleep they need to function well on any day in a typical week.
- Four in ten (38%) say poor sleep negatively affects their mental health at least once a week.
- One in three (34%) say worry and stress reduces their control over their sleep.
In the past month alone, poor sleep has led to almost half of UK adults (48%) feeling more angry or irritable, more stressed and overwhelmed, or more anxious. If these feelings are sustained over long periods of time, they can negatively affect mental health and develop into more severe problems.
The impact of poor sleep is also felt at work, with 33% of working adults saying poor sleep affects their ability to concentrate, and 22% admitting it has caused them to make more mistakes.
Despite the prevalence of poor sleep across the UK, 38% of UK adults have never taken any action to improve their sleep, such as using guided self-help, keeping a sleep diary, or adjusting their bedtime routine.
Mark Rowland, Chief Executive of the Mental Health Foundation, said: “The extra hour we gain when the clocks go back is a good moment to reflect on the importance of sleep for good mental health. It helps us process our thoughts and feelings and gives our minds a chance to heal. But these figures show that too many of us are struggling to get good sleep, with serious impacts for how we feel and function.
“Sleep shouldn’t be a luxury - it’s a basic need that is essential for good physical and mental health. We want to encourage people to take sleep seriously and help everyone explore simple steps to rest better and feel better.
“We know that this may be easier said than done. We know from our work with people living with long-term physical health conditions, chronic pain, or disabilities, that they often face unique challenges when it comes to getting good sleep. Prioritising rest, however it looks for you, is important and our guidance can also support people to find approaches that provide meaningful rest even when sleep is disrupted.”
Simple steps for better sleep
To mark the clocks going back, the Mental Health Foundation is encouraging people to use the extra hour this weekend to prioritise rest and try the following tips:
- Stick to a regular sleep schedule – going to bed and waking up at the same time each day helps regulate your body clock.
- Create a calming bedtime routine – wind down with relaxing activities like reading, gentle stretches or listening to soothing music.
- Limit screen time before bed – the blue light from phones and tablets can disrupt your natural sleep rhythm.
- Keep your bedroom cool, quiet and dark – a comfortable sleep environment makes a big difference.
- Avoid caffeine and alcohol late in the day – both can interfere with your ability to fall and stay asleep.
- Write down worries – journaling or making a to-do list can help clear your mind before bed.
The Foundation’s updated guide How to Sleep Better is available to download for free here, offering more advice and support for anyone struggling with sleep.