Daylight saving signals the return of longer days, brighter evenings, early alarms and dark mornings. This sudden shift in our sleep routines can cause fatigue, irritability, and even increase the risk of accidents – nobody's idea of a good time! In this article we explore the science behind daylight saving time, sunlight and sleep, and give you some pro tips to hack your sleep schedule and get back on track quickly.
When does daylight saving start?
Daylight saving in Australia begins on the first Sunday in October at 2:00 AM, when clocks turn forward by one hour to 3:00 AM in participating states and territories. This gives residents in New South Wales, Victoria, South Australia, Tasmania, and the Australian Capital Territory extra evening daylight throughout the warmer months. Queensland, Western Australia, and the Northern Territory do not observe daylight saving, so their clocks remain on standard time year-round.
Why do we observe daylight saving time?
The main reason Australia observes daylight saving is to align waking hours with the longer daylight periods of southern summers. Shifting an hour of sunlight to the end of the day gives Australians more time to enjoy outdoor activities after work and school. Whether it is an evening swim at the local beach, a backyard barbecue, or local summer sport, the extra daylight fits naturally with the Australian outdoor lifestyle.
Geography plays a major role in why daylight saving is not used nationwide. States closer to the equator, such as Queensland and the Northern Territory, experience almost constant daylight hours year-round, meaning they simply do not need to adjust their clocks to make the most of the sun. In these tropical and subtropical regions, extra evening daylight can actually mean prolonged heat during peak cooling hours, which is another reason why daylight saving is best suited to southern Australia.
Why is adjusting to daylight saving time so difficult?
We're creatures of habit. If we suddenly get an hour less sleep because the alarm says it's six when our body knows it's five, we're going to feel it. We'll probably be fatigued and cranky and might also be more prone to accidents or injury immediately after daylight saving starts. Why? Science!
The science of sunlight and sleep
Light exposure has a massive influence on our sleep-wake cycles. We're simply programmed to follow the sun, regardless of the realities of modern life.
Circadian rhythm
All mammals have an internal biological clock that governs the sleep-wake cycle. It follows a roughly 24-hour cycle and helps regulate bodily functions including sleep, temperature, metabolism and stress response. The area of our brain that controls this rhythm responds to light, using its absence or presence to signal our bodies to fall asleep or wake up. This is our circadian rhythm.
Sleep chemicals
The key sleep-regulating hormone is melatonin. This is produced by our brain when it gets dark, so we feel sleepy at the 'right' time. In contrast, light boosts serotonin, helping us feel more awake (and happier). If it's bright at bedtime, our brain is still producing serotonin and not converting it to melatonin. This makes it much harder to obey our circadian rhythm and go to sleep: chemically we're still too awake.
Anything that disrupts the circadian rhythm can cause us to feel tired and out of sorts. That includes travel (jet lag!), shift work, and, yes, daylight saving. If we successfully adjust, we'll start feeling normal again. However, chronic circadian disruption can have serious consequences for our health, potentially leading to diabetes, obesity, depression, SAD, or other sleep disorders.
Daylight saving sleep tips
There's no avoiding it, so try some of these tips to gently ease into daylight saving time and get your sleep and body clock realigned with minimal drama.
Gradually adjust bedtimes
Whether daylight saving is starting or ending, a gradual bedtime shift will help minimise the system shock. When your clocks are springing forward, try to go to bed and get up 10-15 minutes earlier each day. That should make the 6 a.m. alarm slightly less jarring on Monday!
The same applies to the little ones. If you've established a routine, a gradual adjustment will be far less disruptive than suddenly shifting everything by an hour.
You might struggle to get older kids and teens to sleep earlier, but encourage them to trade the phone for a book and lie down in bed a little earlier than usual.
Manage light exposure
It will be darker in the mornings for the first little while. Because light signals the brain to wake up and stop producing melatonin, be sure to switch on the lights when you get up instead of getting dressed in the dark. At bedtime, make sure your bedroom is dark (blackout curtains or blinds are a great investment) and put down the phone so melatonin can work its magic.
Control the temperature
Things are starting to warm up, and heat is the enemy of sleep. If you haven't yet switched to lighter-weight bedding, the time is fast approaching. It's also a good time to get heat pumps and air conditioners serviced and clean the fans for summer.
Maintain good sleep habits
Keep a consistent sleep schedule, explore relaxing bedtime rituals, and get your bedroom in order. We have more sleep hygiene hints and tips in our Sleep Guide.
If you're getting the hygiene factors right and still not getting good sleep two or three weeks after daylight saving starts, take another look at your bed. Is it still comfortable? Is it supportive enough? Is it doing a good job keeping you cool? If the season change has also inspired you to change your mattress, check out our mattress range here!