For many Kiwis, the end of daylight saving feels like a gift - an extra hour in bed when the clocks roll back on Sunday night. That 6 am body clock suddenly becomes 5 am. Time to celebrate? Maybe not.
In this article, we'll explore why New Zealand observes daylight saving and how shifting the clocks by just one hour this April can affect your sleep and wellbeing.
When does daylight saving end?
This year, daylight saving ends on Sunday 5th April at 3:00 am, when clocks are rolled back one hour. The phrase "fall back" is a handy reminder (for those who use "fall" instead of autumn). Conversely, when daylight saving begins, we "spring forward."
Most digital devices connected to Wi-Fi will update automatically overnight. But manual clocks, including Mum's microwave and that one friend's car clock, still need adjusting.
Why do we have daylight saving?
It's simply about making the most of available daylight. From September to March, we borrow an hour from the morning and add it to the evening, enabling after-work BBQs and beach trips during warmer months.
Countries near the equator don't need it because their day lengths are fairly constant. But NZ's proximity to the South Pole means summer days are much longer than winter days, making daylight saving particularly useful here.
Some also argue it reduces energy use. A 2010 NZ Power Authority report found power usage drops about 1% in spring and summer, as less electricity is needed for lighting and appliances when people are outdoors.
Is it called daylight “saving” or “savings”?
The correct term is daylight saving time (singular). "Saving" acts as an adjective, not a verb, so it doesn't take an extra "s", though many of us say it incorrectly anyway. It's also not capitalised unless used in an acronym.
NZ's daylight saving history
New Zealand first tried daylight saving in 1927, but the dates shifted several times. In 1946, it was replaced with "New Zealand summertime." It wasn't until 1975 that daylight saving was permanently reintroduced.
A decade later, a government survey gauged public attitudes, leading to two extensions. In 2006, a petition to extend daylight saving further was presented to Parliament and passed. Today, NZ observes daylight saving from the last Sunday in September to the first Sunday in April.
How Kiwis feel about daylight saving
A 2008 survey found 82% of New Zealanders approved of daylight saving, with 10% disapproving. Among those who felt it affected their sleep and wellbeing, 31% reported only positive effects, 14% noted both positives and negatives, and 5% experienced only negatives. The Tourism and Hospitality Associations also weighed in: 73% of respondents said the extension was beneficial for their business.
Does ending daylight saving affect your sleep?
Gaining an hour might sound like a bonus, but the sudden shift can throw your sleep patterns off: think jet lag without the flight. This "daylight saving jet lag" occurs when your circadian rhythm (your internal 24-hour body clock) becomes misaligned with the actual time.
When your body clock doesn't match the external clock, sleep and energy suffer. The twice-yearly changes can contribute to sleep debt and leave you feeling below par.
Tips to adjust to the end of daylight saving
It can take up to two weeks to fully adapt. These strategies can help ease the transition:
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Limit caffeine: Set a cut-off time. Lunchtime is a good benchmark, though tolerance varies.
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Avoid heavy meals before bed: Wait at least two hours after dinner.
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Go easy on alcohol: Stick to 1-2 standard drinks max. Alcohol may help you fall asleep but often disrupts sleep later.
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Get morning sunlight: Early light helps regulate your sleep-wake cycle. In autumn, with shorter days, make a point of going outside in the morning to boost vitamin D and reduce sleep hormones.
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Follow a bedtime routine: Consistent wind-down signals to your brain that it's time to rest. Lower lights in the evening, and consider a warm bath, herbal tea, or quiet reading.
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Manage evening screen time: Blue light from devices impairs natural sleep response. Avoid screens for at least an hour before bed, or use blue-light filters.
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Keep your bedroom cool: Your core temperature drops during sleep. Autumn's cooler air helps, and if you still overheat, consider a mattress with temperature-regulating technology.
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Choose the right bed: A supportive mattress suited to your needs, such as chiropractic-focused options, can significantly improve sleep quality.
Helping children adjust
For little ones, try shifting bedtime 10 minutes earlier each night, starting a few days before the change. Keep bedrooms cool, dark, and calm, and maintain relaxing pre-sleep routines to help their bodies adapt, even if the clock says otherwise.
Better sleep with SleepMaker
The end of daylight saving is the perfect opportunity to refresh your sleep habits, especially if you can enjoy that extra hour on Monday morning. SleepMaker's New Zealand-made mattresses offer advanced support and comfort technologies. Take our Sleep Selector Quiz to find your ideal match, or find a store near you.
Daylight Saving FAQs
Does losing daylight affect health?
Yes. Reduced morning light can delay melatonin suppression and serotonin production, disrupting circadian rhythms. This has been linked to depression, seasonal affective disorder, and metabolic issues.
How long does adjustment take?
According to chronobiologist Associate Professor Guy Warman, most people feel "jet-lagged" for a few days, with full adjustment taking 3-5 days. At least 15 minutes of natural morning light (without sunglasses) helps re-sync your clock faster.
Do all devices update automatically?
Most internet-connected devices (smartphones, computers, smart TVs) will update. But older devices, car clocks, microwaves, and manual alarm clocks may need adjusting by hand.
Why does NZ have daylight saving?
It began with Wellington entomologist George Hudson in the 1890s, who wanted extra evening light for insect collecting! It was permanently adopted in 1975 under the Time Act 1974.
