As many Australians prepare to move their clocks forward one hour on Sunday, 5 October, sleep experts are offering timely advice to help ease the transition and avoid the fatigue that often follows the start of daylight saving time.
Experts from Flinders' FHMRI: Sleep Health research group, including Emeritus Professor Leon Lack and Dr Gorica Micic, say the shift can disrupt sleep patterns, especially for those who naturally stay up late.
"Most people's body clocks run slightly longer than 24 hours, which means we tend to drift later in our sleep schedules," says Professor Lack.
"When daylight saving begins, we're forced to wake up earlier, which can lead to shorter sleep and increased tiredness, particularly on Sunday and Monday."
Dr Micic adds that the effects can linger into the week, contributing to the well-known 'Monday blues'.
10 tips to sleep well with the time change
To help those in New South Wales, Victoria, South Australia, Tasmania, and the Australian Capital Territory (ACT) adjust smoothly, the researchers recommend these evidence-based strategies:
- Wake up 15-20 minutes earlier on the days leading up to the change.
- Avoid sleeping in on the weekend before the time change.
- Get morning sunlight exposure-go for a walk or have breakfast outside.
- Go to bed earlier in the days before the change, especially Saturday night.
- Dim lights in the evening to help signal bedtime to your body.
- Enjoy a morning coffee or tea to support your body clock shift.
- Avoid caffeine after midday to prevent sleep disruption.
- Stick to a consistent sleep schedule-don't delay bedtime or stay out late.
- Ensure good sleep quality in the lead-up to the change.
- Avoid late-night exercise, which can delay sleep onset.
"The key is to gradually shift your sleep schedule and get plenty of morning light," says Dr Micic.
"These small changes can make a big difference in how you feel come Monday."
