Winter time 2026: psychologist's tips for a smooth adaptation to the schedule change

On 24 October 2026, on the night leading into Sunday, Ukraine will switch to winter time. At 04:00, the clock hands will be turned back by one hour, to 03:00. Although this change formally grants an extra hour of sleep, experts warn that adjusting the schedule may cause discomfort, fatigue, and affect emotional state.

Physiology and psychology of the seasonal change

After the clocks are changed, the internal biological clock does not readjust instantly. This process requires time for synchronisation, so in the first days, drowsiness, apathy, irritability, and increased anxiety are possible.

Anastasia Patenko, a psychologist at the Betobee platform and a psychoeducator, emphasises that the general emotional background is influenced not only by the time change but also by a complex of other factors. These include the shortening of the day, the approach of the cold season, as well as stress caused by the war and the risk of power outages.

Strategy for smooth adaptation

To reduce the negative consequences of the schedule change, the specialist recommends carefully monitoring one's well-being and maintaining a usual daily routine. The key steps for stable adaptation are:

• Consistent sleep schedule: try to go to bed and wake up at the same time, regardless of the clock change.
• Caffeine control: reduce the number of caffeinated beverages consumed, especially in the second half of the day.
• Light dinner: avoid heavy food and alcohol before bed, as they can worsen the quality of rest.
• Realistic expectations: do not demand maximum productivity from yourself if you feel tired in the first few days.
• Activity and light: maintain physical activity and, if possible, spend more time in daylight.

Anastasia Patenko advises treating the clock change as a temporary situation. The body has the ability to gradually adapt to new conditions, so it is important to give it time for this adaptation.