When does daylight saving end 2026? Sleep, body clock tips and what you need to know

That extra hour of sleep this weekend might sound like a small win — but the end of daylight savings can affect how rested, alert and energised you feel in the days and weeks that follow.

While gaining an hour is generally easier on the body than losing one, sleep experts say the shift can disrupt routines, particularly as shorter winter days reduce exposure to natural light, one of the key drivers of our internal body clock.

Daylight saving time ends on Sunday, April 5, when clocks move back one hour for those in observing states. For many people, the adjustment is minimal. But understanding how the change interacts with our circadian rhythm can help make the transition even smoother.

Why the clock change affect sleep?

According to Dr Jacob Crouse, Senior Research Fellow at the Brain and Mind Centre at the University of Sydney, humans operate on an internal biological timing system that is closely linked to the natural cycle of light and dark.

“Our biological clocks synchronise to the timing of the sun and our physiology functions best when we are well synchronised to the cycle of light and dark,” Dr Crouse said.

Daylight saving introduces what experts often refer to as a “social clock” — the time displayed on devices and schedules — which can temporarily shift us out of sync with our natural rhythms.

Specialist sleep physician Dr David Cunnington of Sunshine Coast Respiratory and Sleep says this can be thought of as a mild form of jet lag.

“The sun clock and our internal biological clock are really designed to act in unison… daylight saving creates this temporary desynchrony where we’re out of sync with the social clock,” he said.

“It just takes a few days for things to settle back down into a pattern where those three clocks are again better aligned.”

Is the end of daylight saving easier on the body?

Experts generally agree that the end of daylight saving is less disruptive than the start, when people effectively lose an hour of sleep.

“In our 24/7 modern world, many people live in a somewhat sleep-deprived state, so the extra hour of sleep this weekend will help many people feel more rested in the short term,” Dr Crouse said.

He added that returning to standard time can actually improve alignment with the natural light-dark cycle.

“On average, the end of daylight saving time is likely to be a net positive, as it allows us to return to a more natural alignment with the light-dark cycle.”

However, both experts note that individual responses vary, particularly for people already experiencing sleep challenges.

Simple ways to adjust more smoothly

One of the most effective ways to support the body’s natural rhythm is exposure to daylight, particularly in the morning.

“Getting outside for a walk in sunlight after waking sends a signal to the clock that it is a new day,” Dr Crouse said.

He recommends incorporating natural light into daily routines where possible, such as walking outdoors, sitting near a window during lunch, or exercising earlier in the day.

Dr Cunnington suggests gradual adjustments in the lead-up to the change can also help.

“Rather than going to bed Saturday night and waking up Sunday with the clock shifted one hour, starting from Thursday you shift by 20 minutes… your body’s going to adapt much better,” he said.

Maintaining consistent sleep and wake times, keeping regular meal schedules and incorporating daytime exercise can also help reinforce the body’s circadian rhythm.

Common mistakes that can make adjustment harder

Experts say overthinking sleep can sometimes create unnecessary stress.

“Once you start to try too hard around it… it gets worse,” Dr Cunnington said, noting many healthy people naturally adapt within a few days.

Exposure to bright artificial light late at night can also make adjustment more difficult, particularly as daylight hours become shorter in winter.

Dr Crouse suggests dimming lights in the evening, where possible, to help signal to the body that it is time to wind down.

Napping can also be helpful for some people, particularly if fatigue builds in the days after the change, although shorter naps of around 15–20 minutes are generally most effective for boosting alertness without affecting nighttime sleep.

Who may feel the change most?

People with existing sleep difficulties, mental health conditions or demanding schedules may notice the shift more than others.

Dr Crouse said some individuals with conditions such as depression or bipolar disorder may be more vulnerable to disruptions in sleep timing.

Dr Cunnington added that adolescents and older adults can also be more sensitive to changes in routine, particularly if sleep schedules are already inconsistent.

Shift workers and those juggling busy work and family commitments may also find that even a one-hour change affects energy levels and mood in the short term.

The bottom line

While the end of daylight saving may cause minor disruptions for some, most people adjust quickly — particularly when sleep habits remain consistent.

Focusing on natural light exposure, maintaining routine and avoiding unnecessary stress about sleep can help make the transition feel almost seamless.

For many, that extra hour in bed may simply be a welcome bonus as the seasons change.