Kiddipedia Sleep Support
If your sleep has felt harder to manage lately, you’re certainly not alone. Between busy family life, stress, screens, changing routines and the demands of everyday life, getting enough good-quality sleep can be a challenge. And with daylight saving beginning on Sunday 4 October 2026 in NSW, Victoria, South Australia, Tasmania and the ACT, your body clock is about to adjust to another change.
That one-hour shift might sound small, but it can temporarily disrupt your circadian rhythm — your body’s internal 24-hour clock — affecting when you feel sleepy, when you wake, your energy levels and even your mood. For some people, particularly children, parents, poor sleepers and those already struggling with sleep, the adjustment can take several days.
So, if you’re wondering how to prepare your body and your family for the change — and how to make the most of those longer, lighter evenings — you’re in the right place.
We spoke to Olivia Arezzolo who answered our questions on how we can manage the shift to daylight savings. She is a sleep expert with over 9 years of academic studies. With features on The Today Show and regular interviews in Daily Mail plus partnerships with global brands Sealy Posturepedic and Ikea, she pleasures in bringing you straightforward yet science based strategies to improve sleep – for you and bub.
At a glance: your daylight-saving sleep reset
If you don’t have time to read the whole article, these are the key things to remember:
Start gradually. Moving your bedtime and wake-up time by around 15–20 minutes over several days can make the transition easier.
Get morning light. Natural light soon after waking helps give your body clock a strong signal that the day has started.
Keep evenings calm and darker. As bedtime approaches, reducing bright light can help support your body’s natural transition towards sleep.
Keep your sleep routine consistent. Your body clock likes predictability.
Don’t underestimate sleep loss. The Australian Government’s current guidelines recommend 7–9 hours of good-quality sleep for adults aged 18–64, with consistent bed and wake-up times.
And if you have children, shift the routine — not just the bedtime. Dinner, bath, books and other familiar sleep cues can all move gradually with the clock.
Why does daylight saving affect sleep?
It seems simple enough.
The clocks change by one hour and we carry on with our day.
But your body doesn’t instantly change its internal clock just because the clock on the wall has changed.
Your body runs according to a roughly 24-hour biological rhythm called the circadian rhythm. This internal timing system helps regulate sleep and wakefulness, body temperature, hormone secretion and other biological processes.
One of the strongest signals that helps keep this system synchronised is light.
That is why daylight saving can feel surprisingly strange.
The social clock changes overnight, while your biological clock needs time to catch up.
The Sleep Health Foundation explains that daylight saving can disrupt the body’s internal circadian rhythm and sleep-wake cycle. It also notes that moving the clocks forward in spring can be more difficult to adjust to than moving them back in autumn.
Think of it a little like mild jet lag without getting on a plane.
Your body may still be operating according to the old time while your alarm, work, school, childcare and breakfast are all suddenly happening according to the new one.
Your body clock versus the clock on the wall
This is one of the easiest ways to understand what is happening.
Your biological clock
Your body receives signals from:
- light and darkness
- physical activity
- meals
- sleep and wake times
- your daily routine
- environmental cues.
Your social clock
Your social life runs according to:
- school
- work
- childcare
- appointments
- meal times
- alarms
- bedtimes.
When daylight saving begins, the social clock moves forward immediately.
Your biological clock doesn’t necessarily do the same thing overnight.
That’s why you can feel as though you’re getting up at what feels like your usual time, even though the clock says something different.
The good news is that the body clock is adaptable. Gradual changes, consistent routines and appropriately timed light exposure can help your body adjust.
Why light matters so much
Light isn’t simply something that allows us to see.
It is one of the most powerful environmental signals involved in regulating the body’s circadian timing.
Australian sleep-health guidance recommends early morning sunlight because light exposure in the morning helps set the body clock.
This is why getting outside in the morning can be particularly useful during the daylight-saving transition.
It doesn’t have to be complicated.
You might:
- open the curtains as soon as you get up
- have breakfast near natural light
- take the dog for a walk
- walk the kids to school where practical
- have your morning coffee outside
- spend a few minutes in the backyard
- sit on the balcony
- take the kids outside for some morning play.
The goal isn’t to turn your morning into another item on your never-ending parenting checklist.
It is simply about giving your body clock a strong daytime signal.
Your daily “light diet”
One of the more interesting areas of contemporary sleep science is the idea that we should think about our overall exposure to light across the day.
The timing of light matters.
Australian sleep researchers have been investigating how much artificial light people are exposed to during the evening and how this can affect melatonin and sleep. The Australasian Sleep Association describes this as our “light diet” and notes that evening light exposure remains an important and developing area of sleep research.
In simple terms:
☀️ Morning
Bright, natural light where possible.
🌤️ Day
Get outside and experience natural daylight.
🌅 Evening
Start dimming the environment as bedtime approaches.
🌙 Night
Keep the bedroom dark and sleep-friendly.
It isn’t about living in darkness after sunset.
It’s about recognising that your brain uses light as information.
What happens when daylight saving begins?
Overall, it exerts additional stress upon the body, which can manifest in multiple ways:
– Research lead by University of Colorado found heart attacks increase by 24% on the Monday following the spring shift. Fortunately, this is counterbalanced by a 21% reduction when day light saving ends, so overall, there is no overall change in incidence rates of the illness.
– A Boston Medical Centre study of 1,654 women found miscarriage rates increase from 15.5% to 24.3% during the spring period, with the risk highest for those with a previous miscarriage.
– Clinical research finds the loss of hour contributes to moodiness, sadness and anger – particularly for full time employees and those with young children.
An important evidence note
The original article contains these international studies because they formed part of the original interview material. For a new Australian evidence-led publication, however, these individual claims should be treated carefully.
Australian evidence clearly establishes that sleep problems are common and that inadequate or excessive sleep is associated with a range of chronic health conditions. AIHW reports that nearly half (48%) of Australian adults report at least two sleep-related problems.
However, an association observed in an overseas daylight-saving study should not automatically be presented as proof that the same effect occurs in Australians.
For this reason, the broader article focuses on what Australian health authorities and sleep organisations currently support: protecting sleep, maintaining regular sleep and wake times, using light strategically and allowing the body clock time to adjust.
How can we prepare for the shift to daylight savings?
To account for the hour of lost sleep, begin 3 days early by shifting your regular bedtime back by 20 minutes daily. Similarly, begin any bedtime routine 20 minutes earlier too. In doing so, you minimise the logistical loss of sleep you the nation will experience on Sunday.
This advice lines up closely with current Australian Sleep Health Foundation guidance.
The Foundation recommends going to bed 15–20 minutes earlier for three to four days before the spring clock change.
That’s an important point because you don’t necessarily need to wait until the clocks change before doing anything.
A gradual shift is easier than a sudden one
If your normal bedtime is 10pm, for example, you could gradually move it earlier over several nights.
The same principle can be applied to children.
Rather than suddenly announcing:
“Tonight we’re going to bed an hour earlier!”
you can gently move the entire evening routine.
The 3-day daylight-saving reset
Three days before
Move bedtime approximately 15–20 minutes earlier.
If your child has a bedtime routine, move that earlier too.
Two days before
Repeat the adjustment.
Keep wake-up time moving in the same direction where practical.
One day before
Repeat again.
Keep the evening predictable and calm.
The first morning
Get morning light as soon as practical.
Get moving.
Have breakfast.
And try to stick with the new schedule rather than immediately reverting to the old one.
The Sleep Health Foundation also recommends preparing by bringing wake-up times forward over the weekend before the change.
Would you be able to provide us with tips on how we can make the most out of that extra hour of the day?
Absolutely. Particularly if you’re feeling low or fatigued – embrace the natural light. The Journal of Psychiatric Research reports serotonin, a hormone to make us feel alert and happy, is created as a result of sunlight. Researchers found that this has a positive impact on daytime energy, mood and prosocial behaviour. Furthermore, researchers also note that bright light exposure reduces depletion of amino acid tryptophan – critical to quality sleep. Spending time outdoors and modifying indoor environments to maximise natural light are both recommended remedies, according to scientists.
Make the extra daylight work for your body clock
One of the simplest things you can do with the longer evenings is get outside.
Think about the things you’ve been putting off because winter made them harder:
- a family walk after dinner
- kicking a ball around with the kids
- taking the dog out
- riding bikes
- heading to the park
- gardening
- eating outside
- simply sitting outdoors for a while.
There is no need to turn every minute of daylight into a productivity challenge.
The point is to enjoy the light, move your body and give your brain a clear distinction between daytime and nighttime.
Why morning light can be particularly helpful
Morning light is especially useful because it provides the body with a strong cue that the new day has begun.
The Better Health Channel recommends early morning sunshine as part of healthy sleep habits and explains that exposure to morning light helps set the body clock.
The Sleep Health Foundation similarly recommends making the bedroom bright when you wake, going outside in the morning and exercising outdoors in the morning.
So rather than reaching immediately for your phone when the alarm goes off, try:
Curtains open → daylight → water → breakfast → outside.
It can be wonderfully simple.
What about evening light?
This is where daylight saving can become a little confusing.
You want to enjoy the extra daylight — but you also want your brain to recognise when the day is winding down.
The Australasian Sleep Association notes that evening light exposure is an active area of sleep research and that Australian research has demonstrated the importance of considering our exposure to light during the evening.
Healthdirect also recommends reducing exposure to screens and bright light before bed as part of good sleep habits.
Try creating a gradual “dim-down”
About an hour before bed:
- dim the lights where practical
- reduce stimulating activities
- move away from bright screens
- switch from busy play to quieter activities
- read
- have a bath or shower
- listen to music
- spend some quiet time together.
You don’t need a completely screen-free house to achieve this.
The aim is simply to create a clear transition from daytime → wind-down → sleep.
Daylight saving and children
If you’re a parent, daylight saving can be particularly noticeable because children don’t care what the clock says.
They care about what their body says.
A toddler who normally becomes tired at a particular biological time may suddenly be expected to go to bed while their body still thinks it is earlier.
And younger children may find the transition particularly confusing.
The Sleep Health Foundation notes that children can take longer than adults to adjust, and younger children may struggle when it is still light at bedtime.
That doesn’t mean your child’s sleep routine is going to fall apart.
It simply means that a little preparation can help.
Shift the routine — not just the bedtime
This is one of the most practical things parents can do.
If bedtime is normally:
6:30pm dinner
7:00pm bath
7:20pm books
7:30pm bed
don’t suddenly move only the final step.
Instead, gradually shift the whole sequence.
Dinner
A little earlier.
Bath
A little earlier.
Pyjamas
A little earlier.
Books
A little earlier.
Bed
A little earlier.
That gives the child’s brain a series of familiar cues rather than one abrupt change.
Australian Government guidance for young children recommends calming bedtime routines and consistent sleep and wake-up times.
How much sleep does your child actually need?
The current Australian recommendations are:
| Age | Recommended sleep |
|---|---|
| 0–3 months | 14–17 hours |
| 4–11 months | 12–16 hours |
| 1–2 years | 11–14 hours |
| 3–5 years | 10–13 hours |
| 5–13 years | 9–11 hours |
| 14–17 years | 8–10 hours |
| Adults 18–64 | 7–9 hours |
For babies and younger children, these totals can include naps.
For school-aged children and teenagers, Australian guidance also emphasises consistent bed and wake-up times.
So if daylight saving causes a child to lose some sleep temporarily, the goal isn’t to panic about one night.
The goal is to protect their overall sleep opportunity while helping their routine adjust.
What if my child suddenly starts waking early?
This is one of the questions parents commonly worry about.
If your child wakes at their usual biological time, it may suddenly appear to be an hour earlier according to the new clock.
Try not to immediately change everything.
Instead:
- keep the room dark
- keep the environment calm
- maintain your usual morning routine as much as possible
- expose them to natural light when you’re ready to start the day
- gradually reinforce the new schedule.
Some children adjust within a few days.
Others take longer.
There is no prize for getting the transition perfect on night one.
Daylight saving and babies
Babies are a little different because they don’t operate according to an adult-style clock schedule.
Their sleep is also affected by:
- feeding
- naps
- developmental stages
- illness
- growth
- individual temperament.
For a baby, focus less on the clock and more on consistent cues and routines.
Keep familiar sleep signals such as:
feed → quiet time → sleep routine → bed.
The Australian Government recommends consistent sleep and wake-up times for babies and young children where developmentally appropriate, along with calming bedtime routines and avoiding screens before sleep.
What about teenagers?
Teenagers can have a particularly difficult relationship with sleep.
They may already be sleeping less than recommended because of:
- school
- homework
- sport
- social activities
- early starts
- technology
- late-night routines.
Australian guidelines recommend 8–10 hours of sleep for 14–17-year-olds and emphasise consistent bed and wake-up times.
Daylight saving isn’t a great time to let an already-late bedtime drift even later.
Instead, encourage:
morning light + regular wake time + less bright light at night + enough opportunity for sleep.
Do parents need to worry if one night goes badly?
No.
This is worth saying because parents can be incredibly hard on themselves when sleep doesn’t go according to plan.
One difficult night doesn’t mean you’ve created a sleep problem.
Your child may be overtired.
You may be overtired.
Everyone may be a little grumpy.
That’s family life.
What matters more is what happens over the following days and weeks.
The Australian Government’s 2026 adult guidelines emphasise both good-quality sleep and consistent bed and wake-up times, rather than treating sleep as a single nightly number.
Do you have any tips for bad sleepers who need to adjust to daylight savings?
In the evening, in the 3 days prior and 3 days after the shift:
- Wind back your bedtime by 20 minutes for 3 days prior to the commencement of daylight savings
- Cut out sugar – even natural sugars such as coconut nectar or honey. Instead, opt for stevia.
- Avoid alcohol – it will exacerbate stress and magnify fatigue.
In the morning:
- Wake up 20 minutes earlier the three days prior to daylight savings
- Exposure yourself to bright light upon waking – as stated above, this will aid energy, boost mood and increase mental alertness.
- Get moving! Utilise the extra hour for that walk, run or gym session you struggled to find time for during winter.
What about caffeine?
This is one area worth adding to the original advice.
When we’re exhausted, reaching for another coffee can feel like the obvious solution.
But caffeine can also make it harder to sleep if it is consumed too close to bedtime.
Healthdirect recommends limiting caffeine to the morning for people experiencing insomnia, while the Sleep Health Foundation recommends avoiding coffee, tea and other caffeinated drinks in the evening.
So if daylight saving leaves you tired, try not to create a cycle of:
less sleep → more caffeine → harder sleep → less sleep.
Instead, prioritise morning light, movement, hydration, food and an adequate opportunity for sleep.
What about alcohol?
The original advice is worth keeping, but there is an important reason behind it.
Alcohol may make you feel sleepy initially, but it can interfere with the quality and structure of sleep.
The Better Health Channel explains that alcohol before bed can disturb sleep patterns and leave people feeling less refreshed the following morning.
So if you’re already feeling the effects of losing an hour of sleep, alcohol isn’t a great way to try to “knock yourself out”.
And what about sugar?
The original interview recommends cutting out sugar, including natural sweeteners, and choosing stevia.
Because this is an expert recommendation from the original article, it has been retained.
However, there isn’t enough Australian evidence specific to daylight saving to present sugar avoidance as a proven daylight-saving intervention.
The more established Australian sleep advice is to avoid going to bed extremely hungry or immediately after a large meal and to focus on healthy, regular habits overall.
So think balanced and sensible, rather than becoming anxious about a single food.
Exercise and daylight saving
Exercise is another simple way to help anchor your day.
The current Australian adult guidelines recommend being physically active on most days, including moderate-to-vigorous activity, strength activities and regular light-intensity movement.
And there is an added bonus when you combine movement with morning daylight.
Try:
- walking
- running
- cycling
- taking the kids to the park
- walking to school
- gardening
- playing outside
- exercising outdoors.
It doesn’t need to be an intense gym session.
A family walk counts.
What about exercise at night?
Exercise is generally good for sleep, but timing can matter for some people.
The Sleep Health Foundation recommends avoiding exercise immediately before bedtime, while the Better Health Channel notes that evening exercise can still be beneficial provided it isn’t too vigorous close to bedtime.
So if your evening run leaves you feeling energised rather than relaxed, consider moving it earlier.
Make your bedroom work for sleep
Daylight saving isn’t just about the clock.
Your sleep environment matters too.
A bedroom should ideally be:
Dark. Quiet. Comfortable. Cool enough for you.
The Better Health Channel recommends a comfortable sleeping environment and explains that keeping the bedroom dark and appropriately comfortable can support sleep.
And if your children are suddenly going to bed while there is still daylight outside, block-out curtains can become your best friend.
You don’t need an expensive sleep gadget.
Sometimes the simplest environmental change is the most useful one.
Screens and sleep
The evening can be tricky for families.
Homework finishes.
Dinner is done.
The kids finally settle.
And suddenly everyone is on a phone, tablet, television or gaming console.
Australian Government recommendations for children and young people include avoiding screen time for one hour before sleep and keeping screens out of the bedroom.
For adults, Healthdirect also recommends avoiding screens before bed as part of good sleep habits.
That doesn’t mean you need to declare war on technology.
Instead, try creating a screen wind-down period.
Even 20–30 minutes of quieter time can be a useful transition.
The evening wind-down
Your brain doesn’t necessarily go from:
FULL SPEED → ASLEEP
It needs a transition.
Try creating a predictable sequence:
Dinner → tidy up → bath/shower → pyjamas → dim lights → book → bed.
For adults:
Finish work → dinner → reduce stimulation → dim lights → quiet activity → bed.
It sounds simple.
That’s the point.
Sleep routines work best when they are realistic enough to repeat.
If you’re already a terrible sleeper…
Daylight saving can feel much more significant if you are already struggling with sleep.
The Sleep Health Foundation specifically identifies people with existing sleep problems, including insomnia and sleep apnoea, as groups who may find the spring transition harder. Shift workers can also have greater difficulty adjusting.
If you’ve been sleeping badly for months, don’t assume that daylight saving is the reason.
The clock change may simply make an existing problem more noticeable.
And this matters because sleep hygiene alone isn’t necessarily a treatment for chronic insomnia.
The Better Health Channel explains that when insomnia has become established, healthy sleep habits should be considered within a broader treatment approach, with Cognitive Behavioural Therapy for Insomnia (CBT-I) recognised as the gold-standard treatment.
Could it be sleep apnoea?
If you’re getting enough time in bed but still waking exhausted, don’t automatically blame daylight saving.
Persistent symptoms such as:
- loud snoring
- pauses in breathing during sleep
- gasping or choking at night
- significant daytime sleepiness
- persistent morning headaches
- difficulty concentrating
can warrant discussion with a GP.
Daylight saving should cause a temporary adjustment, not become an explanation for months of severe fatigue.
What about melatonin?
This is another area where parents may encounter lots of advice online.
Melatonin is a hormone involved in the body’s day-night cycle.
Healthdirect explains that melatonin can be used in some circumstances to help reset the internal body clock, but it isn’t something people should automatically take whenever their sleep schedule changes.
If you’re considering melatonin, particularly for a child, speak with your GP or pharmacist first.
The goal of this article is to help families use the body’s natural cues — particularly light, darkness, routine and consistent timing — rather than encouraging people to self-medicate a one-hour clock change.
What if you’re pregnant or have a newborn?
Pregnancy and early parenthood are a different sleep story altogether.
You may already be dealing with:
- physical discomfort
- frequent waking
- feeding
- reflux
- newborn sleep patterns
- night-time settling
- interrupted sleep
- exhaustion.
The Sleep Health Foundation specifically acknowledges that new parents need to plan for disrupted sleep and make their own sleep a priority, while accepting help from others where possible.
So if you’re parenting a newborn during daylight saving, don’t put pressure on yourself to create the “perfect” sleep schedule.
Sometimes the best advice is:
Take the sleep you can get. Accept help. Protect rest where possible. And give yourself some grace.
Be careful driving when you’re tired
This is one of the less talked-about consequences of losing sleep.
If daylight saving leaves you particularly sleepy, take that seriously.
The Sleep Health Foundation warns that drowsy driving can impair alertness and split-second decision-making. It also notes that insufficient sleep increases driving risk and that if you’re drowsy, you should stop somewhere safe rather than trying to push through.
This is particularly relevant on the first Monday morning after the clock change when parents may be:
- driving children to school
- commuting
- travelling long distances
- starting work early
- juggling an already chaotic morning.
If you’re struggling to keep your eyes open, don’t try to “power through”.
Sleep is the real solution to sleepiness.
What should you do on the Sunday after the clocks change?
Don’t spend the entire day worrying about your sleep.
Instead:
Get outside
Morning light is one of your best natural body-clock cues.
Eat breakfast
Keep your morning routine familiar.
Move
Go for a walk, exercise or get the kids outside.
Don’t nap for hours
A long daytime nap can make it harder to sleep at night for some people.
Keep bedtime predictable
Don’t let the entire weekend turn into a sleep schedule free-for-all.
Be kind to yourself
Your body may simply need a little time.
The “don’t do this” list
❌ Don’t panic after one bad night
❌ Don’t assume your child has suddenly developed a sleep problem
❌ Don’t use alcohol as a sleep treatment
❌ Don’t rely on caffeine all afternoon and evening
❌ Don’t keep bright lights blazing until bedtime
❌ Don’t expect your biological clock to change instantly
❌ Don’t drive if you’re dangerously sleepy
❌ Don’t turn bedtime into a battle
Instead, try this
✔ Gradually shift bedtime
✔ Keep wake times consistent
✔ Get morning sunlight
✔ Get outside during the day
✔ Move your body
✔ Dim the lights at night
✔ Keep the bedroom dark and comfortable
✔ Reduce stimulating activities before bed
✔ Protect your sleep opportunity
✔ Give yourself several days to adjust.
How long does it take to adjust to daylight saving?
This is one of those questions where there isn’t one answer for everyone.
Some people barely notice the change.
Others feel tired for several days.
The Sleep Health Foundation says it can take up to around a week to feel back to normal after the October transition, while the autumn change is generally easier for most people.
Children may take longer.
People already struggling with sleep may take longer.
Shift workers may take longer.
And if you’ve been chronically sleep deprived, one lost hour can feel considerably bigger.
Give your body time.
What the Australian evidence tells us about sleep
Sleep problems aren’t a tiny issue affecting only a handful of people.
AIHW reports that nearly half of Australian adults — 48% — report at least two sleep-related problems. It also reports associations between too much or too little sleep and several chronic health conditions.
Among Australian teenagers, the problem is also significant.
AIHW reports that 27% of 12–13-year-olds and 52% of 16–17-year-olds did not meet sleep guidelines on school nights in the data reported.
This is why sleep shouldn’t be treated as something we simply sacrifice whenever life becomes busy.
Sleep is part of the 24-hour picture of health.
Australia’s 2026 sleep message: consistency matters
One of the most important updates to bring into this article is Australia’s current 2026 24-hour movement guidelines.
For adults aged 18–64, the recommendation is:
7–9 hours of good-quality sleep with consistent bed and wake-up times.
That wording matters.
It isn’t simply:
“Get seven hours.”
It also recognises quality and consistency.
That makes daylight saving particularly interesting because the clock change temporarily disrupts the timing that our bodies have become accustomed to.
What Australia’s guidelines recommend for children
Australian guidance recommends:
Babies 0–3 months
14–17 hours
Babies 4–11 months
12–16 hours
Toddlers 1–2 years
11–14 hours
Preschoolers 3–5 years
10–13 hours
Children 5–13 years
9–11 hours
Teenagers 14–17 years
8–10 hours
For children and young people, the guidelines also emphasise consistent bedtime and wake-up times.
So when daylight saving arrives, we’re not trying to create a completely new sleep routine.
We’re trying to gently move an existing routine onto a new clock.
Myth or fact?
MYTH: “Daylight saving gives us an extra hour of daylight, so it gives us an extra hour of sleep.”
FACT
When the clocks move forward, there is an hour less available for sleep unless you deliberately adjust your schedule.
MYTH: “Everyone adjusts in one night.”
FACT
Some people adjust quickly, while others can take several days. The Sleep Health Foundation says some people may take up to a week after the spring transition.
MYTH: “Children should simply go to bed an hour earlier.”
FACT
A gradual adjustment of the whole bedtime routine may be easier than making a sudden one-hour change.
MYTH: “Light is just light.”
FACT
The timing of light exposure matters. Morning and evening light provide different signals to the circadian system, which is why sleep researchers are increasingly interested in our daily “light diet”.
MYTH: “If I’m exhausted for weeks, it must be daylight saving.”
FACT
A clock change can temporarily disrupt sleep, but persistent or severe sleep problems deserve further investigation.
If it makes you feel terrible, what should you do and how can you counteract it?
Take action and implement the advice above – starting today.
And remember: you don’t have to overhaul your entire life.
The most effective changes are often the boring ones.
Get outside.
See some daylight.
Move your body.
Eat.
Dim the lights.
Put the phone down for a while.
Go to bed.
Wake up at roughly the same time.
Do it again tomorrow.
And the next day.
Your body clock is constantly responding to the world around you.
Give it the signals you want it to receive.
Your 7-day daylight-saving reset
Days -3 to -1
Move bedtime 15–20 minutes earlier.
Move the children’s bedtime routine earlier too.
Day 0
Wake according to the new clock.
Get morning light.
Get moving.
Eat breakfast.
Days 1–2
Keep your wake time consistent.
Spend time outdoors during the day.
Dim lights in the evening.
Days 3–4
Your body should be becoming increasingly familiar with the new timing.
Continue the routine.
Days 5–7
Don’t keep changing things unnecessarily.
Give your circadian rhythm time to settle.
If you’re still experiencing significant sleep problems, consider whether something other than the clock change may be contributing.
When should you talk to your GP?
Daylight saving can temporarily disrupt sleep.
It shouldn’t be used to explain away ongoing, severe or unexplained sleep problems.
Consider speaking with your GP if you have persistent:
- insomnia
- excessive daytime sleepiness
- loud snoring
- breathing pauses during sleep
- waking gasping or choking
- severe fatigue
- problems concentrating
- sleep difficulties that continue well beyond the daylight-saving transition.
The Better Health Channel recommends seeking professional help when attempts to improve sleep haven’t worked.
Article Highlights
Daylight saving changes the clock immediately, but your body clock needs time to adjust.
Gradually moving bedtime 15–20 minutes earlier for several days can help with the spring transition.
Morning light is one of the most useful natural signals for setting the body clock.
Evening light matters too, so gradually dimming your environment can support the transition towards sleep.
Children may take longer to adjust, so shifting their entire bedtime routine can be easier than suddenly changing bedtime.
Australian adults aged 18–64 should aim for 7–9 hours of good-quality sleep with consistent bed and wake-up times.
Persistent sleep problems shouldn’t automatically be blamed on daylight saving.
Frequently Asked Questions
Does daylight saving really affect sleep?
Yes. Moving the clocks forward can disrupt the body’s circadian rhythm and sleep-wake cycle. The Sleep Health Foundation notes that the spring transition can be harder to adjust to than the autumn change.
How early should I start preparing for daylight saving?
The Sleep Health Foundation recommends moving bedtime 15–20 minutes earlier for three to four days before the spring transition.
Should children go to bed earlier before daylight saving?
A gradual shift can help. Rather than suddenly moving bedtime by a whole hour, gradually move the entire bedtime routine earlier.
Why does morning sunlight help?
Morning light is an important environmental signal for the body’s circadian system and can help establish the timing of the body clock.
Should I avoid screens before bed?
Australian guidance recommends avoiding screens before sleep, with the current recommendations for children and young people specifically advising no screen time for one hour before sleep and keeping screens out of the bedroom.
Does caffeine affect sleep?
It can. Healthdirect recommends limiting caffeine to the morning for people experiencing insomnia, while the Sleep Health Foundation recommends avoiding caffeinated drinks in the evening.
Does alcohol help you sleep?
Although alcohol may make you feel sleepy initially, it can disturb sleep patterns and leave you less refreshed.
How long will it take me to adjust?
It varies. Some people adjust quickly, while others may take several days. The Sleep Health Foundation says it can take up to around a week after the October change for some people to feel completely back to normal.
What if I’m already a poor sleeper?
People with existing sleep difficulties may find the transition harder. If sleep problems persist, speak with your GP rather than assuming daylight saving is responsible.
What if my baby or toddler’s sleep suddenly changes?
Keep familiar sleep cues and gradually shift the routine where possible. Remember that babies and toddlers have developing sleep patterns, so the clock isn’t the only factor affecting their sleep.
Should I give my child melatonin?
Don’t use melatonin as a routine response to daylight saving without professional advice. Speak with your GP or pharmacist about whether it is appropriate for your child.
What should I do if I’m too tired to drive safely?
Don’t push through. Drowsy driving can impair alertness and decision-making. Pull over somewhere safe and rest rather than trying to rely on music, fresh air or other tricks to stay awake.
The bottom line
Daylight saving is only a one-hour change on the clock.
But your body isn’t a clock on the wall.
Your circadian rhythm has its own timing, and it may need a little help catching up.
The best approach isn’t complicated.
Start a few days early.
Move bedtime gradually.
Get morning light.
Get outside.
Keep moving.
Dim things down at night.
Protect your sleep.
And if you have children, remember that they may need a little extra time and patience while their own body clocks catch up.
You don’t need to get every night perfect.
You just need to give your body — and your family — consistent signals and a little time.
Sometimes the best sleep advice isn’t another gadget, app or complicated routine.
Sometimes it’s simply:
Wake up. See the daylight. Move. Eat. Slow down. Go to bed. And do it again tomorrow.
Australian Evidence & References
Australian Government Department of Health, Disability and Ageing. 24-hour movement guidelines for all Australians. Updated 2026.
Australian Government Department of Health, Disability and Ageing. Recommendations for adults aged 18–64 years. Updated 2026.
Australian Government Department of Health, Disability and Ageing. Recommendations for infants, toddlers and preschoolers. Updated 2026.
Australian Government Department of Health, Disability and Ageing. Recommendations for children and young people aged 5–17 years. Updated 2026.
Australian Institute of Health and Welfare. Sleep problems as a risk factor for chronic conditions. Australian Government, 2021.
Sleep Health Foundation. Daylight Saving and Sleep. Updated March 2025.
Sleep Health Foundation. Drowsy Driving. Updated February 2024.
Sleep Health Foundation. Sleep Tips for New Mothers and Parents. Updated April 2025.
Better Health Channel, Victorian Department of Health. Sleep hygiene.
Healthdirect Australia. Insomnia – causes, symptoms and different types.
Australasian Sleep Association. What happens when we light up the night? Evening light and the impacts on sleep.
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Olivia is a Sleep Expert. With over 9 years of academics, she has been featured on The Today Show, writes with Daily Mail, and partnered with global brands Sealy Posturepedic and Ikea. Olivia’s expertise is delivering straightforward, science based strategies to improve sleep.
Connect with her via her website – www.oliviaarezzolo.com.au
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