Fall Back into Sleep: Your Gentle Guide to Daylight Saving

Why Your Sleep Feels Off—Even With an “Extra” Hour

You’d think gaining an hour of sleep would feel amazing... but why does it leave us feeling so out of sync?

When daylight saving ends on Sunday, 6th April 2025, millions of Australians roll their clocks back by one hour. In theory, it’s a gift—more rest, a slower start. But in reality, many women feel groggy, irritable, and oddly unbalanced for days after.

If you’re managing a full life—career, home, relationships, wellness—a small shift like this can ripple through your entire rhythm. But it doesn’t have to. With a few gentle changes, you can reset your internal clock, protect your energy, and make this seasonal transition a time of calm—not chaos.

Your Body Needs More Than a Clock Change

Think of your body like a finely tuned rhythm—built on cues like light, routine, and rest. Even a one-hour adjustment can confuse your circadian rhythm, which is responsible for telling your body when to sleep and when to wake.

When this rhythm is disrupted, you may experience:

• Trouble falling asleep or waking up

• Lower energy and focus during the day

• Mood swings or emotional sensitivity

And while some people adjust quickly, many professional women—already managing a fast-paced lifestyle—find that their sleep and mental clarity take a hit. That’s why preparation is key.

Do You Need to Adjust? A Quick Guide to DST in Australia

Here’s a clear overview of which states and territories observe daylight saving:

If you’re in one of the regions where the time will change, now is the time to gently support your sleep routine.

Six Gentle Ways to Protect Your Sleep During the Change

The key isn’t to force your body to adjust overnight—it’s to support it softly, using cues it naturally responds to.

1. Shift Your Sleep Gradually

Start adjusting your bedtime and wake-up time by 10–15 minutes later in the days leading up to 6th April. This eases your body into the new rhythm and reduces the jarring impact.

2. Let in Morning Light

Sunlight is a powerful signal to your brain that it’s time to be awake. Step outside for a morning walk or open your blinds first thing to help reset your internal clock.
Research shows that  morning light plays a vital role in regulating your circadian rhythm, helping you feel more alert during the day and sleepier when night falls.

3. Refresh Your Sleep Sanctuary

Cool temperatures, low lighting, and breathable textures all help promote deeper sleep. Use this season shift to tidy your space and make it more restful.

4. Cut Back on Caffeine After 2 PM

Caffeine can linger in your system for hours. Switch to calming herbal teas or warm tonics in the afternoon to help your body prepare for sleep naturally.

5. Avoid Screens Before Bed

The blue light from phones and laptops can suppress melatonin production, making it harder to fall asleep. Try journaling, meditating, or reading instead.

6. Try a Sleep Mask for Deeper Rest

A small change like wearing a silk sleep mask can help block early morning light and support deeper, uninterrupted rest as your body adjusts.

Use This Moment to Realign

Daylight saving is more than a clock change—it’s a seasonal signal to pause, check in, and realign. Are you giving yourself enough time to rest? Are your current routines supporting the life you want to lead?

This can be the moment you reclaim your rhythm—not just for your sleep, but for your mindset, your goals, and your overall wellbeing.

Small Shifts, Big Change

You don’t need a full lifestyle overhaul—just a few small, intentional shifts. Honour your body, protect your rest, and welcome the new season with clarity and calm.

Because when you sleep well, everything flows better—from your thoughts to your mood to your motivation.

Your best self begins with a good night’s sleep.