Daylight saving – Sunday 6 October, 2am (AEST), clocks will turn forward 1 hour to 3am
Daylight saving time starts this weekend in most states and territories (barring Queensland, Western Australia and the Northern Territory), meaning we'll turn our clocks forward and lose an hour on Sunday morning.
Flinders University researchers have carried out one of the most comprehensive investigations into the suggestion that daylight saving time (DST) is damaging to our health.
Sleep expert Emeritus Professor Leon Lack and his research associate Mr Reece Kemp from FHMRI Sleep Health explored the late-stage effects of DST on numerous markers of sleep timing, and found no significant evidence that DST showed a long-term loss in sleep, or impaired sleep health and daytime functioning.
"We wanted to address gaps in current knowledge about daylight saving by exploring whether the sleep effects observed during the initial transition to the new time persisted over time or whether they were a temporary issue," says Emeritus Professor Lack.
"It's exciting that Flinders University was able to conduct one of the most comprehensive analyses into the impact of daylight saving on sleep," says Mr Kemp.
The study used data from two nationwide questionnaires conducted by the team at Flinders Health and Medical Research Institute's Sleep Health taking information timed around the middle and end of the DST period to determine the ongoing connection between DST and sleep.
The study compared the sleep patterns of people in states that observe DST against those in regions that do not. In doing so, they were able to contextualise any effects of DST to those who observe no time change at all.
"We found that those who live in states that observe DST tended to go to bed and wake up later compared to those in regions that stay on standard time," says Professor Lack.
"Importantly, the study found no significant evidence that DST was associated with a loss in overall sleep duration or a negative impact on sleep, sleep health, or daytime functioning during the latter part of the DST period," adds Professor Lack.
"Our research suggests that even if the initial transition into DST may present challenges, any negative effects appear to subside within one to three months at the most," says Mr Kemp.
"As the viability and impacts of daylight saving become increasingly more topical, this research adds valuable context into the effect of DST, and invites further enquiry into revealing the exact cost of this summer tradition on public health.
"As the clock ticks forward in October, coupled with seemingly polarised opinions on the merits of DST, Australians must weigh up the value of tradition against the growing debate over DST's impact on well-being.
"Despite our findings, we understand that some people may indeed feel impacted by the transition onto DST.
"For those who struggle with the change onto daylight saving, the best and simplest way to avoid any disruptive effects on the weekend of the transition is to maintain the same sleep/wake schedule that you would for your workweek.
"In other words, on the Friday and Saturday, try to avoid staying up too late and/or sleeping-in too late," adds Mr Kemp.
Tips for adjusting to the daylight saving
- Start your day with sunlight: Each morning leading up to and after the DST transition, get outside for some morning sunlight.
- Limit afternoon caffeine: Enjoy your morning tea or coffee, but avoid caffeine after midday to prevent it from keeping you up at night.
- Eat a healthy breakfast early: Kickstart your metabolism and set your body clock by eating breakfast first thing in the morning. This can help reinforce your wake-up time.
- Take your regular exercise, but not too late: Regular physical activity can promote better sleep, but avoid vigorous workouts late in the evening to ensure it doesn't interfere with your bedtime.
- Reduce screen time before bed: Keep technology out of the bedroom, and dim the lights in the 2-3 hours before bed to support your natural circadian rhythm.
- Plan for post-DST rest: Expect some sleep disruption after the clock change. Don't overload your schedule on Sunday or Monday, and if needed, take a brief (15 minute) power nap around lunchtime to recharge.
- For those states that have a holiday shortly after the transition on the 7th of October ( Labour Day in SA, NSW, and ACT) this can serve as a 'second chance' to adjust if they find their sleep hasn't properly realigned.
