Daylight savings time (DST) is a familiar concept to many, but its impact on our sleep patterns is often underestimated. Now that daylight savings has ended in Australia as of 3 am on Sunday, April 6, it’s important to understand how this change can affect our circadian rhythms and overall well-being. While the thought of longer evenings may bring a sense of gloom to some, it’s crucial to recognise the silver lining: brighter mornings that could make waking up a tad easier.
The shift in time can have a profound effect on our sleep, akin to a mild form of jet lag. This is because our internal body clocks, or circadian rhythms, are finely tuned to the natural cycles of light and dark. When we manipulate the clock, even by just an hour, it can throw off this delicate balance, leading to feelings of fatigue, irritability, and moodiness.
Parents, in particular, may be concerned about how the time change will impact their children’s sleep schedules. But it’s not just the little ones who are affected; adults can also struggle with the adjustment. The end of daylight savings can lead to sleep deprivation or oversleeping as our bodies try to recalibrate to the new time.
So, how can we ensure that the end of daylight savings doesn’t wreak havoc on our sleep? Sleep experts, including Australia’s Leading Sleep Expert Oliviaa Rrezzolo and Ruth Limkin, Founder of The Banyans Healthcare, offer some valuable advice.
Firstly, maintaining a consistent sleep schedule is key. Going to bed and waking up at the same time every day helps to reinforce our natural sleep-wake cycle. This consistency is even more crucial during the transition out of daylight savings.
Another important step is to minimise blue light exposure in the evening. Blue light, which is emitted by screens such as televisions and smartphones, can delay the production of melatonin, the hormone responsible for sleep. By reducing blue light exposure after 9:30 pm, you can help your body produce melatonin at the right time, aiding in a more restful night’s sleep.
In the days leading up to the time change, it’s also beneficial to gradually adjust your bedtime. Going to bed 15 to 20 minutes later each night can help ease your body into the new schedule. Additionally, ensuring you’re not starting with a ‘sleep debt’ by getting adequate rest, reducing alcohol consumption before bed, and avoiding screens can all contribute to a smoother transition.
It’s worth noting that not all states and territories in Australia observe daylight savings. Western Australia, Northern Territory, and Queensland do not participate, while ACT, New South Wales, South Australia, Tasmania, and Victoria do. For those in the latter group, the end of daylight savings means they will ‘gain an hour’ of time.
For the tech-savvy, most laptops and mobile phones will automatically update to the correct time, sparing you the hassle of manual adjustments. However, don’t forget to set your analogue clocks, watches, car clocks, microwaves, and other appliances back by one hour.
Looking ahead, daylight savings will resume on October 5, when the clocks will go forward again, and we’ll ‘lose’ an hour. Until then, by following these expert tips and prioritising your sleep hygiene, you can minimise the impact of the time change and maintain your energy and mood.
Remember, while the end of daylight savings may signal darker evenings, it also brings the opportunity for brighter mornings and a chance to reset our sleep patterns for the better. So, as we bid farewell to daylight savings for now, let’s embrace the change and prioritise our sleep health for a more vibrant and energetic autumn and winter.
How has the end of daylight savings affected your sleep routine? Have you found any strategies that help with the adjustment? Feel free to share your thoughts or experiences in the comments below.
Also read: When does daylight saving time end in 2025 in Australia? Here’s when the clocks will change
