On Sunday the clocks went forward, and an hour of sleep vanished somewhere between 2am and 3am. If this week's alarm feels personal, these daylight saving sleep tips are for you.
Most guides tell you to prepare the week before. That ship has sailed. This one is for the week after: a simple catch-up plan for grown-ups, a gentle approach for kids, and how to get everyone to sleep when it's still light outside.
Daylight saving sleep tips for the week after the change
Why does losing one hour feel so rough?
Your body clock doesn't update like your phone does. On Monday it still thought 6am was 5am. The Sleep Health Foundation notes that springing forward is harder to adjust to than the autumn change, and sleep experts say it can take about a week to fully adjust.
So go easy on yourself. A few small habits will get you there faster than a giant coffee.
Your catch-up plan for the rest of the week
- Keep your wake-up time steady, weekends included. A big Saturday sleep-in feels lovely but pushes your body clock back again.
- Get outside in the morning. Coffee on the back step, a walk around the block or the school run on foot all count. Morning light helps your body clock catch up.
- Head to bed 15 minutes earlier each night until you feel back on track.
- Have your last coffee or tea earlier in the day, and save big workouts for the morning or afternoon.
- Keep this week light where you can. If you feel drowsy, skip the long drive and pop the big tasks later in the week.
How do I adjust my kids to daylight saving?
If your toddler was wide awake at 8pm on Sunday night, you're not alone. Kids feel the change too, and the light evenings don't help. The good news: you can still adjust after the clocks change.
Move bedtime in 10 to 15 minute steps
Shift bedtime, dinner and bath time 10 to 15 minutes earlier every day or two until you reach their usual bedtime on the new clock. For little ones with naps, shift nap times by the same amount. Small steps are much kinder than one big jump.
Should I wake my kids in the morning?
If they're sleeping well past their usual time, gently waking them close to their normal wake-up time helps bedtime land on time that night. Open the curtains and let the morning light in.
Keep the bedtime routine exactly the same
Bath, PJs, teeth, story, cuddles. When the order stays familiar, the new time matters less. Letting them pick their pyjamas helps with buy-in. Our Blueberry Check Mini PJ Set is a relaxed-fit button-up set made from breathable, lightweight 100% cotton, perfect for warmer spring nights.
For more ideas, our easy bedtime hacks for kids are made for weeks just like this one.
How do you get kids to sleep when it's still light outside?
Try telling a five-year-old it's bedtime when the sun is still shining. These help the room feel like night, even when it isn't.
- Close the curtains or block-out blinds before dinner, not right at bedtime.
- Switch to lamps and soft lighting for the last hour of the day.
- Move screens out of the wind-down, and swap in a book or quiet play.
- Keep the room cool with a fan or a cracked window, as spring nights can warm up fast.
A daylight saving bedtime routine for lighter evenings
The lighter evenings are the best part of springing forward. Backyard dinners, twilight walks, a sneaky bike ride before bath time. Enjoy every bit of it, then give yourself a clear finish line.
When the sun lingers, it's easy to look up and find it's 10pm. Pick a wind-down time and treat it like an appointment with yourself. Dim the lights, put the phone on charge outside the bedroom, and change into your PJs early. There's something about soft pyjamas that flips the switch from mum mode to me time.
What should I wear to bed as spring nights warm up?
Winter layers have done their job. As real women designing for real women, we know that breathable fabrics and relaxed fits make a big difference to how comfy you feel all night. Spring nights in Australia can swing from warm to cool, so it helps to have options.
For warmer nights
The Santana Shortie PJ Set pairs an oversized long sleeve top with relaxed shorts in a blue and white stripe, made from a soft and stretchy cotton elastane. Sleeves for cool evenings, shorts for warm ones. Cool, calm and coordinated.
For cooler evenings
The Drift Away Set is made from a luxuriously soft cotton modal blend that feels floaty and light, with full-length pants and dreamy cursive phrases like "drift away" and "good night, sleep tight". We're a little obsessed.
FAQs
When does daylight saving start in 2026?
Daylight saving started at 2am on Sunday 4 October 2026, when clocks went forward to 3am. It applies in Victoria, NSW, the ACT, Tasmania and South Australia. Queensland, Western Australia and the Northern Territory don't change their clocks.
How long does it take to adjust to daylight saving?
Most people feel back to normal within a few days to a week. Kids can take a little longer, so keep routines steady and be patient.
Should I let my kids sleep in after daylight saving?
A short sleep-in is fine, but long ones make the next bedtime harder. Waking them close to their usual time and getting morning light helps everyone settle sooner.
Is it too late to adjust after the clocks have changed?
Not at all. Moving bedtime and wake-up time by 10 to 15 minutes every day or two works well after the change too. Most families find their rhythm within about a week.
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