On Sunday 5 April, daylight saving ends across most of Australia (unless you’re in Queensland, Western Australia or the Northern Territory). At 3am, clocks shift back an hour to 2am. This year it also falls on Easter Sunday, so many people will be away from their usual routine, which can add another layer of uncertainty.
If you’re a good sleeper, you’ll probably barely notice the change. You’ll go to bed at your usual time, fall asleep without a problem, and wonder what all the fuss was about. But if you already have trouble with sleep, even a one-hour shift can feel like a big deal. I see this every year in my practice — people who manage their sleep carefully can get anxious about anything that disrupts their routine.
The good news is that falling back is generally the easier direction for your body clock to adjust to. Here’s what to expect and how to manage it.
What problems might I have?
Shifting the clock back one hour is essentially the same as travelling one time zone to the west. Your internal body clock is now running an hour ahead of the new local time. The most common issues people run into are:
- Feeling sleepy earlier than your usual bedtime — your body still thinks it’s an hour later than the clock says
- Waking earlier than you’d like — again, because your body clock hasn’t caught up with the new time
- Getting anxious about what the change will do to your sleep — particularly if you already have a careful routine
For most people, this settles within two to four days. Research on circadian adaptation suggests most of us can shift our body clock by about an hour per day without much difficulty, which is why falling back one hour is usually straightforward.
Going to bed
With the new time being an hour earlier, you’ll likely start feeling sleepy before your usual bedtime comes around on the clock. That’s completely normal. As long as it’s not more than an hour before your usual bedtime, it’s fine to go to bed when you feel sleepy. You’ll probably fall asleep without any trouble.
Over the next few days, you’ll naturally start feeling sleepy a little later each evening as your body clock adjusts. If you want to be more deliberate about it, you can shift your bedtime later in 15 to 30 minute steps. Within three to four days, most people have fully adjusted.
For context, when we travel from Melbourne to Auckland — a two-hour shift — most people adjust within a couple of days. A one-hour shift is even simpler.
What about waking up earlier?
It’s very likely you’ll wake earlier than your usual time for the first few days. This is to be expected — your body clock hasn’t shifted yet, so it’s waking you at what it thinks is the right time.
The key things to remember:
- Don’t get concerned if you wake before your alarm. This is normal and will gradually shift over a few days.
- If you’re awake but comfortable, rest quietly until your alarm time. Resting in bed still has restorative value.
- If you’re wide awake and your mind is racing, it’s better to get up and start your day than to lie there getting frustrated.
Use morning light to help your body clock adjust
Light is the single strongest signal for resetting your body clock. After the clocks go back, getting outside into bright morning light — even on an overcast day — helps your circadian system recalibrate to the new time. Aim for at least 20 to 30 minutes of outdoor light in the morning, ideally within the first hour of waking.
What if I’m anxious about the change?
I see this regularly in my practice. People who have trouble with sleep often develop careful routines — specific bedtimes, particular wind-down rituals, controlled sleep environments. These routines can be very helpful, but they can also make any forced change feel threatening.
If this sounds like you, the most important thing is to understand that a one-hour shift is well within your body’s capacity to adjust. Having a plan helps — and reading this is part of that plan. Sleep-related anxiety tends to be worst when things feel unpredictable. Knowing what to expect takes away much of that uncertainty.
The changes to your sleep over the next few days are temporary and expected. They’re not a sign that something has gone wrong with your sleep.
What about medications and melatonin?
If you take sleep medications or melatonin at a set time, shift the timing by the same one hour as the clock change. For example, if you normally take melatonin at 9pm, take it at the new 9pm (which is what was previously 10pm). This keeps the medication aligned with your shifted schedule.
If you take other timed medications — for example, medications for blood pressure or diabetes that are taken at specific times — it’s worth checking with your GP or pharmacist about the best way to transition the timing.
What about my kids?
Children can take a few days to adjust as well, and younger children may find it harder because they’re less able to understand why their routine has changed. You might notice earlier waking or difficulty settling at night for a few days.
The same strategies apply — use morning light exposure, gradually shift bedtimes, and try not to stress about a few days of disrupted routine. For babies and toddlers, shifting in smaller increments of 10 to 15 minutes over several days tends to work better than making the full one-hour jump at once. School-aged children usually adapt within a couple of days without needing any special approach.
The bottom line
Falling back one hour is the gentler direction for a clock change. Most people adjust within a few days with minimal effort. Use morning light to help anchor your sleep, shift your schedule gradually if needed, and try not to overthink it. If you’re someone who worries about sleep, remind yourself that a few days of slightly different sleep is completely normal — and temporary.
Related links:
- Is daylight saving good or bad?
- Podcast – Should we continue daylight saving?
- Daylight savings time dates and time zones for Australia
- Opinion piece – Ditch daylight saving
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One Response
Thank for the article, I also had this problem recently. In everyevening, I also sleep very early at: 7 PM which make me get up at about 3-4 AM. I feel terrible, I can’t focus on job and … I didn’t know what to do until read your article, it is very useful. My problem has been resolved. I hope your site will have articles like it. Thank you very much