Falling Back: How to Prepare Your Sleep for the End of Daylight Saving Time

On Sunday, November 1, at 2 a.m., our clocks “fall back” one hour as daylight saving time ends. An extra hour sounds like a gift, but for many people, especially young children, teens, and older adults, even a one-hour shift can throw off sleep for days.

A quick history

Before 1883, towns across the country kept their own local time based on the sun. That year, U.S. and Canadian railroads adopted four standard time zones to keep schedules straight.¹ The Standard Time Act of 1918 (the Calder Act) made time zones official and introduced daylight saving time for the first time, as a wartime measure.¹

Year-round daylight saving time has been tried twice: during World War II, when it was known as “War Time” (1942 to 1945), and again in 1974 during the energy crisis. The 1974 trial was planned to last more than a year, but Congress cut it short that October.¹

The Uniform Time Act of 1966 standardized daylight saving time and allowed states to opt out. Hawaii and most of Arizona still stay on standard time year-round.¹ Today, daylight saving time begins on the second Sunday in March and ends on the first Sunday in November.¹

The debate continues. In July 2026, the House of Representatives passed the Sunshine Protection Act, which would make daylight saving time permanent. As of this writing, it has not passed the Senate. Other bills, including the Sunshine for Our Kids Act, would instead make standard time permanent.¹

Sleep experts have weighed in. The American Academy of Sleep Medicine recommends ending seasonal time changes in favor of permanent standard time, because it best matches our natural circadian rhythm.² The National Sleep Foundation, the Sleep Research Society, and the American Medical Association have taken similar positions.²

What does it mean for your sleep?

Any time change creates a temporary mismatch between our internal clock and the clock on the wall, similar to jet lag.

The spring change is the harder one. Losing an hour of sleep increases sleepiness, and the days afterward have been linked to more car accidents, cardiovascular events, and mood disturbances.²

The fall change is usually better tolerated, but it still takes adjusting. Many people find themselves waking up too early, getting sleepy before bedtime, or feeling low as afternoons get darker. Those who often notice it most are young children (hello, 5 a.m. wake-ups), teens, older adults, shift workers, and anyone already struggling with insomnia or depression.

What can you do?

• Start a few days early. Move your bedtime and wake time 10 to 15 minutes later each day leading up to November 1.
• Get bright light in the late afternoon or early evening. This helps your internal clock shift later.
• Keep morning light dim if you wake up earlier than planned. Early bright light pulls your clock earlier.
• Keep a steady schedule, including on weekends.
• Limit caffeine and alcohol close to bedtime.

What if you have trouble?

Most people adjust within about a week. If you or your child are still struggling with sleep a couple of weeks after the time change, or the shift has brought longer-standing sleep problems to the surface, I’d be glad to help. Marigold Sleep offers unrushed telehealth sleep visits for children and adults across Northern California, and now accepts Medicare. Book online at marigold-sleep.com or call 510-405-5443.

Dr. Divya Gupta, MD, is board-certified in Sleep Medicine and Child Neurology and the founder of Marigold Sleep, a sleep medicine practice serving Northern California via secure telehealth.

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