Daylight savings: How the change in time impacts your sleep and how to improve it

Daylight savings ends this weekend in Australia (Sunday, April 6 at 3 am) which means the days will get darker earlier (sob!) as the clocks get turned back by one hour. Yep, prepare to want to go to bed instead of out of drinks as soon as the work day ends and to be counting down the days until daylight savings starts again in October and we are no longer plunged into darkness at 4 pm.

On the flip side, it will be lighter in the mornings so it should be a little easier to drag yourself out of bed and to the gym or out for that walk. Silver linings, right?

Of all of the questions that we might ask when it comes to daylight savings (other than why must we endure it), how it impacts our sleep is one of the biggest. If you're a parent, you might be particularly concerned about how your child or children might be affected.

Can daylight savings affect your sleep?

In a word, yes!

Speaking to Yahoo Lifestyle Australia’s Leading Sleep Expert Oliviaa Rrezzolo says that daylight savings can have a surprisingly big impact on your sleep—especially when we lose an hour.

"It can leave you feeling jet-lagged, moody and fatigued for days afterwards. That’s because it disrupts your circadian rhythm, which is your body’s internal clock that tells you when to sleep and when to wake," she says.

Ruth Limkin, Founder of The Banyans Healthcare, agrees telling us that "When Daylight Savings Time shifts the clock backwards, while the difference is only one hour of sleep, the body can struggle to adjust, often leading to sleep deprivation or oversleep."

Ruth continues, "This forced shift in the body clock can have wider impacts on our day-to-day functioning as well - including poor concentration, reduced reaction times and altered mood."

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How to make sure the end of daylight savings doesn't affect your sleep

"One of the best ways to support your body through this shift is to get back to basics with your sleep hygiene," Olivia tells us. "From my seven-day sleep challenge with PuraU, two things stand out as especially helpful during daylight savings.

"First, be disciplined with your sleep and wake times—try to go to bed and wake up at the same time every day, even on weekends. This consistency helps recalibrate your circadian rhythm and builds a stronger sleep-wake cycle."

Olivia also urges people to eliminate blue light exposure after 9:30pn where possible - which means turning off the TV, stepping away from your phone, and switching to warm, low lighting.

"Blue light delays melatonin production, which is already impacted by the time change, so this one shift can make it easier to fall asleep faster and wake feeling more refreshed," she explains.

Olivia adds, "Small changes like these, practised consistently, can help your body adjust to daylight savings with less disruption and more energy.”

“To prepare for the adjustment, I recommend avoiding starting with a 'sleep debt'", says Ruth. "Ensure that you are getting adequate sleep on a regular basis leading up to the time change, reduce alcohol use before bed to reduce the risk of REM sleep disruption, and avoid screens such as smartphones before bed.

"It’s also ideal if you get to bed 15 to 20 minutes later each day preceding the time change to adjust your internal body clock."

Which states are affected by daylight saving time?

Not every state and territory will be putting those clocks back this weekend, as Western Australia, Northern Territory and Queensland don't observe daylight savings.

ACT, New South Wales, South Australia, Tasmania and Victoria do observe daylight savings and therefore will "gain an hour".

Do I have to manually turn my change my clock for daylight savings?

The majority of laptops and mobile phones will automatically change to the correct time, so you shouldn't need to worry about that too much.

However, analogue clocks and watches, car clocks, microwaves and other appliances will likely need to be changed manually.

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When do the clocks go forward again in 2025?

This year, the clocks will go forward and we'll "lose" an hour on October 5.

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