In most parts of the United States, clocks will “fall back” one hour on Sunday, Nov. 1, marking the end of daylight saving time. While some people welcome the extra hour of sleep, many Americans would prefer to stop changing their clocks twice a year.
As public support grows for ending the practice, Congress is considering proposals that would make either daylight saving time or standard time permanent. Sleep experts support permanent standard time because it aligns more closely with the body’s natural circadian rhythm and supports healthier sleep, improved safety, and overall well-being.
Why does the time change affect sleep?
Your body runs on an internal clock known as the circadian rhythm. This system helps regulate when you feel alert and when you feel sleepy. Exposure to sunlight, especially in the morning, plays an important role in keeping that clock aligned with the day-night cycle.
When daily schedules shift, even by one hour, it can take time for your body to adjust. Morning light helps signal that it’s time to wake up, stay alert, and function at your best during the day.
The debate over the time change
Two bills currently before Congress offer different approaches to ending the annual clock changes. The Sunshine Protection Act (H.R. 139) would make daylight saving time permanent. This would lead to later sunrises and darker winter mornings, which can disrupt sleep patterns and impact health and safety.
The Sunshine for Our Kids Act (H.R. 9638) would establish permanent standard time nationwide. This approach would preserve more morning light, which helps regulate sleep, mood, and alertness.
The United States previously tried year-round daylight saving time. However, concerns about dark winter mornings and public safety led Congress to reverse course. Today, sleep experts continue to support permanent standard time as the healthier option.
How to adjust to the fall time change
Try these tips to help your body adjust to the “fall back” time change:
- Prioritize your sleep. Get at least seven hours of sleep per night before and after the time change.
- Start adjusting bedtimes early. In the days before the clock change, shift your bedtime slightly later along with other daily “time cues,” such as meals and exercise.
- Set your clocks. Set your clocks to the new time on Saturday evening and go to bed at your normal bedtime.
- Keep a consistent schedule. Wake up at the same time each day, including weekends.
- Prioritize morning light. Head outdoors for early morning sunlight in the days following the time change to help reset your internal clock.
- Be mindful of afternoon caffeine. Avoid extra caffeine late in the day, especially while your body is adjusting.
- Give kids extra time to adjust. Children and adolescents may need more time to adapt, so keep bedtime routines steady.
Most people adjust to the new schedule within a few days. However, if you regularly have trouble sleeping or feel tired during the day, talk to your doctor or get help from the sleep team at an AASM-accredited sleep center.
