The clock ticking over to signal the start of Daylight Saving Time this weekend can often bring with it more than just an extra hour of sunlight—it can also be a massive cause of sleep disruption, with people often left feeling tired and sluggish for days on end.
With the transition set for this Saturday night, October 1st, when SA time moves forward an hour and will be on Australian Central Daylight Time (ACDT), many of us might be wondering how best to prepare for the change without compromising our sleep quality.
Fear not! Sleep Experts from Flinders University in SA, Emeritus Professor Leon Lack and Dr Gorica Micic have provided valuable insights to help us sail through the change seamlessly and understand the problem.
‘Considerable evidence shows that many people suffer tiredness and some distress the next week following the transition onto Daylight Saving Time. This transition produces some sleep problems in the week following the change, particularly for “owls” or evening types. It requires shifting your body clock back earlier by an hour.’
The Flinders Uni Sleep Experts go on to explain how our body clocks tend to run slightly behind the 24-hour rotation of the Earth, which means that most people, particularly evening types, tend to delay their bedtime and wake time, especially given the chance on weekends. The effect of these sleep-ins compounds and allows the body clock to delay by 10-20 minutes with each sleep-in, leading to even more sleep deprivation come Sunday night and that notorious Monday morning grogginess.
‘Our research has shown that this results in shorter sleep on Sunday and Monday nights and more tiredness on Monday and Tuesday and may contribute to the typical Monday morning “blues”.’
So, whilst we’re excited for those extra hours of sun as our clocks move forward an hour this weekend and we head into the summer seasons, how do we tackle the Daylight Saving blues so we can navigate the shift with ease and have the energy we need to take advantage of the change? Follow the Flinders Uni Sleep Experts’ top 10 tips below.
- Prep in advance
Starting Thursday, wake up 15-20 minutes earlier each day. This will make the 1-hour transition on Sunday much smoother. - Avoid sleeping in
It might be tempting but don’t sleep in later than usual on this particular weekend. Set an alarm if needed, don’t rely on waking up naturally! - Morning sunshine
Bask in the morning light each day leading up to and following the transition. This helps in adjusting your body clock. Engage in morning activities outdoors, like walking the dog or having breakfast with friends. And maybe leave those sunglasses off for the initial hours. - Earlier bedtime
Aim to retire to bed a tad earlier in the nights leading up to the transition, especially on Saturday, with an hour earlier being ideal. Dim the lights for 2-3 hours before hitting the sack to avoid exposure to intense light. - A caffeine boost
A morning tea or coffee can not only motivate you to embrace the sunshine but also help in adjusting the body clock. Just remember to avoid caffeine post-noon. - Maintain sleep hygiene
Ensure you get ample sleep leading up to the transition. By ensuring adequate rest beforehand, you’ll be better equipped to manage any sleep debt on transition night. - Easy on the exercise
Refrain from working out just before bedtime. Your body needs time to wind down. - Plan ahead
Recognise that you might feel a tad sleepier than usual on Sunday or Monday, so avoid scheduling crucial meetings or long drives on these days. - Short nap
If drowsiness hits post-transition, allow yourself a quick 10-minute nap around lunchtime—it can do wonders for your mind and body! - Listen to your body
If you feel sleepy, don’t push it. Adjust your schedule accordingly and ensure you’re giving your body the rest it needs.
The key is preparation. By setting our internal clocks gradually and ensuring we maintain good sleep practices, we can minimise the effects of Daylight Saving Time. And so, with a bit of planning and adherence to these tips, you can ensure that the transition into Daylight Saving Time this weekend is as smooth as a lullaby and will guarantee sweet dreams.
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