Daylight saving time begins on Sunday 4 October 2026, meaning that longer evenings are just around the corner for people across New South Wales, Victoria, South Australia, Tasmania and the Australian Capital Territory. 

At 2 am on 4 October, clocks in participating states and territories will move forward one hour to 3 am. While many devices such as smartphones, computers and smart watches update automatically some household appliances and manual clocks may still need adjusting. So, before you head to bed on Saturday night, remember to check and change any clocks that won't update automatically.

Daylight saving provides additional daylight in the evening, creating more opportunities to be physically active, spend time outdoors and connect with family and friends. While gaining an extra hour of evening daylight is welcomed by many Australians, the change can temporarily disrupt sleep routines and affect energy levels. In fact, some studies have found a small increase in heart attacks in the days following the start of daylight-saving time, with researchers suggesting that sleep disruption and changes to the body's natural circadian rhythm may play a role.

Sleep plays an important role in both physical and mental wellbeing. Ensuring you get enough quality sleep can help improve concentration, mood, productivity and overall health! That's why it's important to prioritise good sleep habits and give your body time to adjust to the clock change. Taking a few simple actions can help make the transition easier:

• Aim to go to bed a little earlier in the days leading up to the time change
• Maintain a consistent sleep and wake schedule, even on weekends
• Limit caffeine and alcohol close to bedtime
• Reduce screen time before sleep and create a calm bedtime routine
• Get some morning sunlight to help your body clock adjust, and
• Prioritise rest if you feel more tired than usual during the first few days.

Though, it’s not all bad news. The extra daylight means more time to enjoy the things that boost wellbeing, whether that’s an evening walk, a workout after work, time in the garden or simply sharing a meal outdoors with family and friends.  

Note: daylight saving is not observed in Queensland, Western Australia or the Northern Territory, so if you live or are visiting one of these states you do not need to make any changes.

Need help adjusting to the time change? Check out our sleep hygiene resource for simple tips to support healthy sleep habits and overall wellbeing.