Americans will gain an extra hour when daylight saving time ends Nov. 1, but sleep specialists recommend morning sunlight, consistent sleep schedules and healthy daily habits to minimize disruptions to the body’s internal clock.
By yourNEWS Media Newsroom
Daylight saving time ends Sunday, Nov. 1, at 2 a.m. local time, when clocks across most of the United States will move backward one hour, giving Americans an additional hour overnight but bringing earlier sunsets and potential disruptions to sleep schedules.
The annual transition marks the return to standard time, which will remain in effect until March 14, 2027, when clocks are scheduled to move forward again. Although the fall adjustment is generally easier on the body than losing an hour of sleep in the spring, medical experts caution that even a one-hour change can temporarily affect sleep, alertness and daily routines.
According to the National Institute of Standards and Technology, daylight saving time officially ends at 2 a.m. Sunday, when clocks return to 1 a.m. Most smartphones, computers and other connected devices will adjust automatically, but traditional clocks, watches and some household appliances may require manual changes.
Hawaii and most of Arizona do not observe daylight saving time and will not change their clocks. The Navajo Nation, which extends into parts of Arizona, continues to observe the seasonal time changes.
Several U.S. territories, including Puerto Rico, Guam, American Samoa, the Northern Mariana Islands and the U.S. Virgin Islands, also remain on standard time throughout the year.
The seasonal transition affects millions of Americans whose sleep and wakefulness are regulated by the body’s circadian rhythm, an internal biological system that responds primarily to light and darkness.
Dr. Andrea Matsumura, a sleep medicine physician and spokesperson for the American Academy of Sleep Medicine, explained that returning to standard time generally aligns more closely with the body’s natural sleep cycle.
“Typically, moving to standard time is actually in sync with our circadian rhythm,” Matsumura said. “Most people have a fairly easy transition.”
Nevertheless, the shift can affect individuals who maintain irregular sleep schedules, work overnight shifts or are especially sensitive to changes in daylight.
According to a TIME report examining the upcoming clock change and its health effects, sleep specialists recommend maintaining regular routines, seeking daylight early in the morning and avoiding activities that interfere with sleep.
Morning sunlight plays an important role in regulating circadian rhythms because it signals to the brain that the day has begun. That exposure helps synchronize the body’s sleep-wake cycle and can improve alertness throughout the morning.
The return to standard time means sunrise and sunset will occur approximately one hour earlier according to the clock. While many people welcome brighter mornings, the earlier onset of darkness can contribute to afternoon fatigue and changes in mood.
Sleep experts recommend spending time outdoors shortly after waking, even if only for a short walk. Natural daylight is generally more effective than ordinary indoor lighting at reinforcing the body’s internal clock.
Regular physical activity can also help improve sleep quality. Walking, cycling or participating in other moderate exercise during the morning or afternoon may help individuals feel more alert during the day and sleep more consistently at night.
The Association of American Medical Colleges recommends approaching the transition with adequate rest rather than entering the weekend already sleep-deprived.
Experts also advise against attempting to compensate for the clock change by dramatically altering bedtime or sleeping unusually late.
Maintaining consistent sleep and wake times, including on weekends, can make it easier for the body to adapt to changes in daylight.
Individuals who are particularly sensitive to schedule changes may benefit from gradually adjusting their bedtime by approximately 15 minutes over several nights rather than making a sudden one-hour change.
Caffeine consumption is another consideration. Coffee, energy drinks and other caffeinated beverages can interfere with sleep when consumed too late in the day, particularly among individuals who metabolize caffeine more slowly.
Avoiding caffeine during the late afternoon and evening may help preserve sleep quality during the transition.
Late-night meals and excessive alcohol consumption can also interfere with restful sleep. Experts recommend maintaining regular meal schedules and allowing time for digestion before bedtime.
Dr. Alex Dimitriu, a psychiatrist and sleep medicine physician, has compared the twice-yearly time change to experiencing approximately an hour of jet lag.
Although that disruption is relatively modest, individuals who already struggle with insufficient sleep may notice greater difficulty adapting.
The Sleep Foundation’s updated guidance notes that seasonal clock changes can temporarily interfere with the ability to fall asleep, wake at the desired time and remain alert during the day.
Children and teenagers may face particular challenges because their sleep patterns are influenced by school schedules, biological development and exposure to artificial light.
Parents can help children adjust by maintaining familiar bedtime routines, limiting screens before sleep and encouraging outdoor activity during daylight hours.
The fall transition can also affect commuters and individuals who work in the late afternoon or evening, when darkness will arrive earlier.
Drivers are encouraged to remain attentive during periods of reduced visibility, particularly when pedestrians and cyclists are traveling after sunset.
Beyond the immediate adjustment, medical organizations have questioned whether changing clocks twice annually provides sufficient benefits to justify the disruption.
The American Academy of Sleep Medicine and American Medical Association support adopting permanent standard time, arguing that it better aligns with human circadian biology.
Morning light is particularly important because it helps regulate sleep timing, hormone production and alertness. By contrast, prolonged exposure to light during the evening can delay the body’s natural preparation for sleep.
The debate is not limited to medical considerations.
Daylight saving time was first introduced nationally in the United States in 1918 during World War I as part of an effort to conserve energy. Congress later established more uniform timekeeping rules through the Uniform Time Act of 1966.
The current schedule, which begins daylight saving time on the second Sunday in March and ends it on the first Sunday in November, was established through changes enacted in 2005 and implemented in 2007.
Public opinion has remained divided over whether the country should continue adjusting clocks.
An Associated Press-NORC Center for Public Affairs Research survey found that approximately half of Americans opposed switching clocks twice annually, while only 12% favored maintaining the existing system.
Among respondents expressing a preference between permanent daylight saving time and permanent standard time, 56% favored daylight saving time and 42% preferred standard time.
Permanent daylight saving time would provide more evening daylight, an arrangement supported by individuals who prefer additional daylight for outdoor activities, shopping and recreation after work.
However, it would also mean later winter sunrises, potentially leaving children traveling to school and workers beginning morning commutes in darkness.
Permanent standard time would provide earlier morning sunlight but would also mean earlier sunsets during the warmer months than under the current system.
Congress has considered legislation to eliminate the twice-yearly transition.
The Sunshine Protection Act, which would establish permanent daylight saving time, passed the House of Representatives in July 2026 but has not secured sufficient Senate support to become law.
According to Reuters’ Oct. 30 report, President Donald Trump has urged lawmakers to advance the measure, but Senate leaders have indicated that substantial disagreements remain over adopting year-round daylight saving time.
Without further congressional action, the existing schedule will remain in place, requiring another clock adjustment in March.
For this weekend, sleep specialists advise Americans to use the extra hour as an opportunity to obtain adequate rest while maintaining consistent daily habits.
Morning daylight, regular physical activity, limited late-day caffeine and predictable bedtimes can help reduce the temporary effects of the transition.
Most individuals are expected to adjust relatively quickly, although those experiencing persistent sleep disturbances may benefit from discussing their symptoms with a healthcare professional.
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