Daylight saving time begins in parts of Australia on Sunday 5 October 2025, and runs until 5 April 2026. It is observed in Victoria, New South Wales, South Australia, Tasmania, and the ACT, but not in Queensland, Western Australia, or the Northern Territory.
While many welcome the longer evenings, the shift in the clock can disrupt our natural sleep–wake cycles and make mornings feel darker than usual. For some people, this change can leave them feeling sluggish, irritable, or struggling to adjust their routine.
One helpful tool during this time is light therapy.
Why Light Matters
Our bodies run on circadian rhythms – internal clocks that respond strongly to light. Morning light exposure tells the brain it’s time to wake up, boosts alertness, and helps set the rhythm for better sleep at night. When daylight saving pushes sunrise later, you might be waking in the dark, making it harder to feel awake and energised.
How Light Therapy Can Help
Light therapy uses a specially designed lamp that mimics natural outdoor light. Sitting in front of the lamp for 20–30 minutes soon after waking can:
- Help you feel more alert in the morning
- Reduce grogginess from darker starts to the day
- Support your body clock to adjust to the new schedule
- Improve mood, particularly for those who experience Seasonal Affective Disorder (SAD)
When It’s Most Useful
- Early weeks of daylight saving: The darker mornings can be a shock to the system. Light therapy can help your body adjust.
- Throughout spring and summer: If your routine keeps you indoors early in the day, a lamp can make up for lost natural light.
- Autumn and winter months: With shorter days and less sunlight, light therapy remains an important support for mood and sleep regulation.
Tips for Using Light Therapy Safely
- Use the lamp within an hour of waking up.
- Aim for consistent daily use.
- Position the lamp at an angle, not directly in your eyes.
- Speak to a healthcare professional if you have eye conditions or other health concerns.
Need Help Adjusting to Daylight Saving?
If you’re finding it hard to adapt to the time change, or if sleep difficulties persist despite good habits, it may be worth talking to a specialist. At Manse Medical, our sleep medicine specialists can help identify the cause of your sleep struggles and work with you to create a personalised plan.
To book an appointment, call 1300 626 730 or email admin@mansemedical.com.au.
