How to ensure daylight savings doesn't affect your sleep

Everyone generates a circadian rhythm - a twenty-four-hour tempo that signals to our body when we want to be awake or asleep. What determines this rhythm? Mostly sunlight. The sun is the most reliable source from our environment. At the end of each day, it will set, and the next day, it will rise (at least that’s if the last 4.5 billion years are a good sample size to go by).  

The sleep-wake cycle is just one of many bodily processes that indicate humans, among many species, love routine. The suprachiasmatic nucleus is the tiny region in the brain generating neuronal and hormonal activity that controls the circadian-rhythm. It’s this central pacemaker that is under pressure when we’re adjusting to a new time or time zone. 

A healthy person with good sleep function should be able to adjust about one hour, or one time zone, per day. This explains why when you travel from, say, Australia to Europe, you may only begin to feel ‘normal’ after about two weeks. And sadly, by that time you may be on the flight back home ready to repeat the process for another two weeks! 

For many of us, come early October when we move the clock forward one hour it won’t seem like a big deal. In fact, many may look forward to the extra hour to soak up some sun and vitamin D. But young children, the elderly, or those who struggle with sleep or suffer a sleeping disorder may find the transition more difficult. 

How long will it take to adapt to daylight savings time? 

As a general rule, our bodies are able to adjust about one hour per day. While this is a good rule of thumb, it’s by no means applicable to everyone. There’s significant individual variation, and this can be based on a multitude of factors, including age and overall health. 

What might I feel in the transition period? 

Generally speaking, ‘losing’ an hour of sleep in spring is more difficult to adjust to than ‘gaining’ an hour in autumn when we move the clocks back one hour. This is because people are likely to stay up later and wake up at the same time, resulting in shortened sleep. 

Some symptoms individuals may experience as a result of a time change include fatigue, sleepiness, digestive upsets, memory lapses, irritability and impaired judgment and decision-making. 

Many studies have been conducted to explore the effects of daylight savings on the population. One study on workplace injuries found that on Mondays directly following the switch to daylight saving time (in which one hour is lost) workers sustain more workplace injuries and injuries of greater severity. It’s amazing what difference an hour can make. 

How can I adjust best to daylight savings? 

On your list of priorities for good health, sleep should be very high. If you also happen to suffer from a sleeping disorder like insomnia, there are a number of things you can do to help adjust to a new sleep schedule. The thought of addressing sleep times may make some of you anxious, and that’s exactly why our first tip is: 

Adjust slowly 

Those who suffer from or who have suffered insomnia in the past will know that sitting awake in bed is troublesome. The ‘harder’ we try to sleep, the ‘harder’ it can become to fall asleep. In fact, as much as 22% of the population may suffer chronic insomnia. 

Our brain is constantly drawing strong links between the thoughts and emotions we feel and the places, people or activities that are present at that time. In order to fall asleep (and stay asleep), our bodies need to associate the bedroom with a feeling of calm and relaxation. To avoid making the transition stressful (and thus more difficult) adjust by about 15 minutes each day.  

Watch what you eat (and drink) 

Research shows us that by making changes to our diet we may be able to enhance our sleep quality. Going to bed after a coffee or large meal can elevate your heart rate and leave you unable to relax into sleep.

We recommend trying to avoid caffeine in the afternoons, and make sure meals are eaten at least two to three hours before sleeping. Even if you don’t feel the ‘buzz’ of an afternoon coffee, it still has the potential to keep you tossing and turning when it comes to bedtime. 

Be careful of bluelight and don’t hit snooze 

When it’s dark, your eyes send a signal to your brain to release melatonin, which makes us tired. On the contrary, light can cause your brain to become more alert. This explains why we’re so used to waking in the day, or may find it difficult to sleep in a light-filled room. 

Using screens at night that emit blue light can leave you feeling groggy in the morning. Blue light exposure also has the potential to result in chronic sleep deficiency over time. To make the transition to daylight savings time easier, we recommend setting screen curfews for yourself (and children) and encourage reading a book or partaking in another relaxing activity a couple of hours before bed. 

It’s also important to be careful with hitting snooze and taking naps. Where possible, you should try and wake at your scheduled time, and resist the urge to nap in the afternoons, as this can make it more difficult to sleep in the evening.  

Why sleeping well is important 

Don’t underestimate the power of a good night’s sleep. According to research, one of the simple ways to boost your immune function and fight off infection is a good night’s sleep. Just one poor night’s sleep is all it takes to negatively affect our cognitive performance and memory. So both during the adjustment to daylight savings (and all the time!) we should prioritise sleep as key to our overall health and wellbeing.  

If you’re experiencing persistent disruptions to your sleep, consult with a pharmacist or trusted medical professional to discuss possible solutions.

Any advice provided in this content is of a general nature and does not take into account your objectives, health or needs. The information in this post is not intended to substitute medical advice, diagnosis or treatment and should not be exclusively relied on to diagnose or manage a medical condition. You need to consider the appropriateness of any information or general advice we give you, having regard to your personal situation, before acting on our advice or purchasing any over-the-counter sleep product.