Health · Fitness & Nutrition · 50 mins ago
Sleep doctors suggest small routine changes for daylight saving time
The U.S. will turn clocks back on November 1, ending daylight saving time and returning to standard time.
The extra hour can feel welcome, but the change can disrupt the body's internal clock, making some people wake or feel sleepy earlier and struggle with sleep or mood.
The body clock responds strongly to light, and darker afternoons can make the transition harder as days get shorter.
Sleep specialists recommend shifting bedtime, wake-up time and meals later in small steps before the change.
They also suggest getting outdoor light at useful times and keeping sleep routines steady.
Alcohol close to bedtime and caffeine later in the day can also interfere with sleep.
These effects are usually temporary, and people may take days or weeks to adjust.
Daylight saving time ends in the United States on November 1, when clocks turn back one hour.
Sleep experts say the shift can disrupt the body’s internal clock and cause sleep problems, grogginess or mood changes.
Experts recommend gradually moving bedtime and wake-up times later before the change.
They also advise using daylight strategically and keeping sleep routines consistent.
- Who
- Sleep doctors and experts, including Angela Holliday-Bell, John La Puma and Saema Tahir, offer advice.
- What
- They share ways to adjust to the end of daylight saving time and protect sleep.
- When
- The change is scheduled for November 1, 2026.
- Where
- The United States; the change applies in many parts of the country.
- Why
- Turning clocks back can disrupt the body’s internal clock and affect sleep and mood.
This story does not have two clearly opposing sides.
MedPage Today reported that the fall return to standard time would bring most Americans an extra hour of sleep and darker afternoons.
Psychology Today and Prevention published advice on adjusting to the fall clock change.
Fox News published sleep tips ahead of the change.
Daylight saving time is scheduled to end in the United States, with clocks turning back one hour.
- Clock change
- November 1, 2026
- Clock adjustment
- Turn clocks back one hour
- Suggested schedule shift
- About 15 minutes later each day before the change
- Suggested morning light exposure
- 15 to 20 minutes shortly after waking
- Suggested afternoon walk
- 30 minutes after work or just before sunset
7 sources
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What people are saying
Our bodies rely heavily on natural light to regulate our circadian rhythm, which is our internal clock that tells us when to feel awake and when to feel sleepy.
When the clocks change, your body clock is still on the old time
Keep alcohol moderate, finish drinking a few hours before bed and avoid caffeine after early afternoon,