If you're like most people you love a bit of a sleep in, so rolling back the clocks on Sunday night can feel like the gift of an extra hour of sleep on Monday morning. Last week's 6 am according to your body clock is now suddenly 5 am. Time to celebrate right? Maybe not. In this article, we'll discuss why (some of us!) have daylight saving and how shifting our clocks just one hour can have an impact on your sleep and wellbeing.
When does daylight saving end in Australia?
Unlike our neighbors across the Tasman, daylight saving in Australia depends entirely on where you live:
Observing States & Territories: New South Wales, Victoria, South Australia, Tasmania, and the ACT turn their clocks back one hour on the first Sunday in April.
Non-Observing Regions: Queensland, Western Australia, and the Northern Territory stay on standard time year-round.
Because of Australia's sheer size, regions closer to the equator experience little variation in daylight hours throughout the year, making DST less necessary. For those in southern states, however, moving an hour of sunlight between morning and evening helps make the most of long summer days.
Why do we have daylight saving?
The simple reason why we have daylight saving is to make the best use of the daylight available. Taking an hour of daylight from the morning and adding it to the end of the day gives us another hour to enjoy sun in the warmer summer months; after work BBQs and evening trips to the beach are made more possible thanks to daylight saving.
There are also some people who claim that daylight saving helps reduce energy consumption. According to a New Zealand Power Authority report from 2010, power usage decreases by about 1% during spring and summer because less electricity is used for lighting and appliances. Many of us plan outdoor activities in the extra daylight hours and of course, when people aren't home, they don't switch on the appliances and lights.
Is it called daylight "saving" or "savings"?
The correct term is daylight saving time and not daylight savings time (with an extra "s"), though many of us still say it the wrong way. The technical explanation is that the word "saving" is singular since it acts as part of an adjective rather than a verb. It's also not capitalised, unless used in acronym form.
Australia's daylight saving history
Australia’s history with daylight saving is a state-by-state saga spanning over a century. Daylight saving was first introduced nationally during World War I in 1917 under federal defense powers to conserve fuel and energy. It was reinstated during World War II, and repealed after each conflict ended.
The modern era of daylight saving began in 1967 when Tasmania reintroduced it during a severe drought to save power. Following Tasmania’s lead, New South Wales, Victoria, South Australia, Queensland, and the ACT trialled daylight saving in 1971. While the southern states kept the system, Queensland abandoned it in 1972 after just one season. Western Australia has held four separate referendums over the decades (in 1975, 1984, 1992, and 2009), with voters rejecting daylight saving every time. In 2008, the observing south-eastern states (NSW, VIC, SA, TAS, and the ACT) finally synchronized their clocks, agreeing on a unified start date on the first Sunday in October and end date on the first Sunday in April.
Australians' attitude to daylight saving
Attitudes towards daylight saving across Australia are strongly divided by geography and latitude. Broadly, national surveys show that around 80% of Australians favor daylight saving, with support soaring above 85% to 88% in major southern metropolitan areas like Sydney, Melbourne, Canberra, and Hobart.
However, the picture changes significantly the further north and west you go. Because tropical and sub-tropical regions experience minimal changes in daylight hours year-round, enthusiasm for moving the clock drops sharply. For example, while around 70% of Greater Brisbane residents favor adopting daylight saving, fewer than half of regional Queenslanders agree. Tourism and hospitality operators in southern states overwhelmingly champion daylight saving for boosting evening trading and outdoor dining, whereas rural communities, primary producers, and parents with young children often cite disrupted sleep routines and early morning heat as reasons to stick to standard time.
Why the end of daylight saving time affects your sleep
Even though we gain an additional hour of sleep, the sudden shift can wreak havoc on your sleeping patterns and leave you feeling like you've just survived a 12-hour international flight, crying baby and all. Let's call it daylight saving jet lag!
This daylight saving jet lag you experience is your body's way of telling you that your circadian rhythm is misaligned. In other words, when your body clock doesn't match the actual time, you will likely experience some sleep and wellbeing issues.
Your circadian rhythm is an internal body clock that affects your sleep-wake cycle and other energy changes in roughly 24-hour periods. Keeping a consistent sleep pattern that fits with your circadian cycle makes it easier to receive the sleep your body requires.
The twice-yearly time changes connected with daylight saving time can disrupt your circadian rhythm and make it harder to get sufficient sleep, which can contribute to sleep debt and leave you feeling less than your best.
Adjust to the end of daylight saving
It can take your body up to two weeks to completely adjust to this one-hour shift in time, so easing into the new schedule can help minimise your daylight saving jet lag. Here are some tips that will help you get a good night's sleep as you transition through the shift in time.
- Limit your caffeine: If you can, set a 'cut-off' time for your last coffee (or any other caffeinated drink). Lunch time is a good rule of thumb, but the best time can depend on your individual tolerance.
- Don't go to bed on a full stomach: If possible, wait at least 2 hours after dinner before going to bed. This can be a bit harder to achieve when nights get darker earlier, although there are some foods that can help you sleep.
- Limit alcohol: Ideally, have no more than 1-2 standard drinks a day. Although alcohol can have a sedative effect and can help you fall asleep, it can lead to mid-night waking and disrupted sleep cycles.
- Follow a sleep routine and get morning light early: Sunlight plays a key role in regulating our sleep cycles. In autumn, when the days get shorter and we spend more time indoors, we get less sunlight, which is why many of us feel sleepier around the time daylight saving ends. To counter this, it helps to follow a consistent sleep routine and make a point of getting sun early in the morning. A regular bedtime routine signals to your brain and body that it's time to wind down and prepare for sleep, and part of that routine should include lowering light levels in the evening. But just as important is getting outside in the sun during the day, especially first thing in the morning, when sunlight helps kick-start your system, increasing vitamin D, and reducing sleep hormone levels.
- Have a warm bath: Many people find that calming rituals like winding down in a warm bath or shower can help relax their mind and body before bed. Autumn is the season when mammals begin to prepare for hibernation, so in lieu of a cosy cave, try out some soothing pre-sleep rituals. Spend quiet time with a book, enjoy a cup of herbal tea, or soak in a warm scented bath to put your body in relax mode.
- Manage evening light exposure: The blue light emitted from your phone and other electronic devices can impair the body's natural sleep response. Keep electronic light exposure to a minimum at least one hour before you head to bed. If you use your device for reading, switch on Night Shift, Eye Comfort Shield, or use a blue light filter to reduce some of the impact.
- Enjoy cooler nights: As summer comes to an end, so do those hot humid nights that make falling asleep so difficult. In preparation for sleep, your body's core temperature lowers, and stays low until you wake up. This is why we advise you keep your bedroom cool for sleep: and autumn's cooler air definitely helps! If you're still too warm, it might be time to investigate Sleepyhead beds with KülKōte. KülKōte is our unique temperature regulating technology that draws heat away from your body as you sleep – perfect if you just can't seem to cool down at bedtime.
- Find your perfect bed: Finding the right bed to match your own needs and bed size can help improve your quality of sleep. For example, Sleepyhead's range of Chiropractic beds are designed for people who need great support and durability.
Helping children adjust to the end of daylight saving
Children can become restless at bedtime or wake too early when daylight saving ends. To help them adjust, try shifting their bedtime just 10 minutes earlier each night, starting a few days before the change. This gentle transition makes change less jarring for little bodies. It's also a good time to make sure bedtime is optimised for sleep: keep bedrooms cool, dark, and calm, and build relaxing bedtime routines that help their brains understand it's time to rest, even if the clock says otherwise.
Get a better night's sleep with Sleepyhead
This end of daylight saving is a great opportunity to improve your sleep habits, especially if you can take advantage of that coveted extra hour of sleep on Monday morning.
Sleepyhead's Australia-made mattresses feature a wide range of advanced technologies that ensure the most comfortable and supportive sleep possible. Why not take our Sleep Selector Quiz to find the best mattress for you, or check out our list of retailers to find a store close to you.
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Daylight saving FAQs
Does losing an hour of light affect health?
Yes, the reduction in daylight hours can affect health by disrupting your circadian rhythm – your internal body clock that regulates sleep, energy, and mood. Morning light exposure helps suppress melatonin production and boosts serotonin. When mornings are darker, this natural process is delayed and you can feel sleepier longer. Research shows circadian disruption is linked to depression, seasonal affective disorder, and metabolic issues.
How long does it take to adjust to daylight saving?
According to chronobiologist Associate Professor Guy Warman, most people experience a few days of "jet lag" after the time change, with full adjustment taking about three to five days. Getting at least 15 minutes of natural morning light without sunglasses is essential during this period to help re-sync your circadian clock as quickly as possible.
Do all devices change automatically when daylight saving ends?
Most modern devices connected to the internet, including smartphones, computers, and smart TVs, will automatically update when daylight saving ends. However, older devices or equipment with manually adjusted time settings may need updating by hand. Car clocks, microwaves, and older alarm clocks will also require manual adjustment.
Why did daylight saving start?
The concept originated with New Zealand entomologist George Hudson in the 1890s, who wanted extra evening daylight for insect collecting!