Clocks spring forward this Sunday, and that lost hour of sleep can be a fast track to fatigue. To help you through the transition, experts are sharing some science-backed tips we can all implement easily.

As Australians in NSW, Victoria, SA, Tasmania and the ACT prepare to move their clocks forward on Sunday 5 October, researchers from Flinders’ FHMRI: Sleep Health, 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. 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.”

Leon Lack, Emeritus Professor

Dr Gorica Micic adds that the effects can linger into the week, contributing to the well-known ‘Monday blues’.

“The key is to gradually shift your sleep schedule and get plenty of morning light. These small changes can make a big difference in how you feel come Monday.”

Dr Gorica Micic

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:

1. Wake up 15–20 minutes earlier on the days leading up to the change.
2. Avoid sleeping in on the weekend before the time change.
3. Get morning sunlight exposure – go for a walk or have breakfast outside.
4. Go to bed earlier in the days before the change, especially Saturday night.
5. Dim lights in the evening to help signal bedtime to your body.
6. Enjoy a morning coffee or tea to support your body clock shift.
7. Avoid caffeine after midday to prevent sleep disruption.
8. Stick to a consistent sleep schedule – don’t delay bedtime or stay out late.
9. Ensure good sleep quality in the lead-up to the change.
10. Avoid late-night exercise, which can delay sleep onset.

How do you cope with the start of daylight saving – do you power through, or does it throw your whole week out of whack?