Fall Back - Daylight Saving 2019

daylight saving autumn

When do we move the clocks back?

At the end of daylight saving on Sunday, 7 April 2019 for those of us living in NSW, VIC, SA and the ACT the clocks will be put back one hour at 3am, meaning we will enjoy an extra hour in our night, so an extra hour of sleep. The term 'fall back' is used in many countries so we remember to turn our clocks back one hour. Sunrise and sunset will be about 1 hour earlier on 7 Apr 2019 than the day before. There will be more light in the morning.

Thanks to that extra hour, "falling back" isn't nearly as disruptive to our bodies as putting the clocks forward at the beginning of daylight saving. The body's circadian rhythm, our built in time clock, operates on a slightly longer than 24-hour cycle, so being able to extend our day is much easier than it is to shorten our day. The body clock is used to a little bit of extra time.

While it can take up to a week to feel back to normal after the beginning of Daylight Saving Time in October, in March it usually takes only one night.

Falling back may even help us to sleep better. After the time change, it will get dark earlier, which could prompt us to go to bed earlier, especially after the long, well-lit summer evenings that encourage us to stay up much later. It will be lighter in the mornings, so make it easier to get up to do some exercise to start the day well.

Adjusting to the time change (end of daylight saving) - Tips to help:

• Try to get to bed around 15-20 minutes later in the couple of days running up to the beginning of daylight saving
• On Sunday morning, enjoy the extra hour and sleep a little longer
• Make the bedroom as light as possible when you first wake up in the morning
• Eat a healthy breakfast
• Spend some time outside in the sunlight in the morning
• Exercise outside in the mornings over the weekend
• Get at least seven hours sleep each night – more if you are under 20
• Plan to exercise earlier in the day but not just before going to bed
• Limit coffee or other caffeinated drinks in the evening
• Put your light emitting telephone or iPad away at least an hour before bed
• Leave at least an hour after your dinner meal before going to bed

For more information on getting a better night's sleep view our fact sheets.

More info:
Australia & New Zealand Start DST