Daylight saving time ends Nov. 1, 2026: how to protect your sleep

When daylight saving time ends in 2026

According to the National Institute of Standards and Technology (NIST), daylight saving time in 2026 runs from March 8 at 2 a.m. to November 1 at 2 a.m., local time. At 2 a.m. on Sunday, November 1, local time becomes 1 a.m. and that hour repeats, giving the day 25 hours. Clocks go back again ("fall back") to standard time until the second Sunday in March.

Not everyone changes their clocks. NIST notes that daylight saving time is not observed in Hawaii, American Samoa, Guam, Puerto Rico, the Virgin Islands, or Arizona, except the Navajo Indian Reservation, which does observe it.

Most phones and computers update on their own as long as their software is current. Older plug-in clocks, microwave and oven clocks, car clocks and some wall clocks usually need to be set by hand.

Why an extra hour can still throw off your sleep

Your body runs on an internal clock. The National Institute of General Medical Sciences explains that circadian rhythms follow a roughly 24-hour cycle and that light and dark have the biggest influence on them. When the clock on the wall jumps but your body clock doesn't, the two are out of sync for a while.

The American Academy of Sleep Medicine (AASM) reviewed the research in a health advisory and found that:

• moving into or out of daylight saving time has adverse effects on sleep and wake patterns that last about 5 to 7 days
• studies consistently show sleep disruption with the changes, including less total sleep and lower sleep quality

Short sleep adds up. NHLBI explains that if you regularly lose sleep, it builds into a sleep debt; losing 2 hours a night for a week adds up to 14 hours. Naps can give a short boost but don't make up for all of it.

A simple 3-day plan to adjust

The AASM advises adults to get at least 7 hours of sleep a night before and after the time change, and says that adjusting sleep and wake times gradually, starting 2 to 3 days before the change, can help.

For the fall change, that means drifting later:

1. Thursday or Friday night: go to bed and get up a little later than usual, for example 15 to 20 minutes.
2. Saturday night: shift another 15 to 20 minutes later. Change your clocks before bed so you wake up on the new time.
3. Sunday: wake up at your usual time on the new clock, even if it feels early. Get outside in daylight during the day, and eat meals at your usual clock times.
4. Sunday night and the following week: go to bed at your normal clock time and keep your wake time steady, including on the weekend.

If small shifts aren't practical, the most important step is the last one: anchor your wake-up time on the new clock and let your bedtime follow.

Use light and darkness to your advantage

Because light is the strongest signal to your body clock, timing it well can speed up the adjustment.

• Get daylight during the day. Time outdoors or near a bright window helps your body clock line up with the new schedule.
• Dim things down at night. NIGMS notes that light from electronic devices at night can confuse biological clocks. NHLBI suggests avoiding bright artificial light, such as from a TV or computer screen, before bed.
• Keep the bedroom dark and comfortable. The National Institute on Aging suggests keeping the room at a comfortable temperature, not too hot or cold, and keeping TVs, computers and phones out of the bedroom.

Habits that make the week easier

These everyday sleep habits from NHLBI, the National Institute on Aging and MedlinePlus help at any time of year, and they matter more during a time change.

• Keep the same schedule. Go to bed and get up at about the same times every day, even on weekends. NHLBI suggests keeping weekday and weekend sleep times within about an hour of each other.
• Watch caffeine timing. NHLBI notes that caffeine's effects can last up to 8 hours, so a late-afternoon coffee can make it hard to fall asleep.
• Keep dinner earlier and lighter. Avoid heavy or large meals within a few hours of bedtime, and avoid alcohol before bed.
• Nap short and early. If you need a nap, NHLBI says adults should nap for no more than 20 minutes, and earlier in the afternoon if you have trouble falling asleep at night.
• Have a wind-down routine. Read, listen to calm music or take a warm bath before bed.
• Don't lie awake. MedlinePlus suggests that if you can't fall asleep after 20 minutes, you get up and do something relaxing.

Take extra care on the road

The AASM says people should take particular care with activities that need full alertness for at least 7 days after a time change. NHLBI notes that sleepiness while driving is responsible for serious car-crash injuries and deaths.

During the week after November 1:

• leave a little earlier so you aren't rushing on darker evening drives
• if you feel drowsy behind the wheel, pull over somewhere safe and rest, or let someone else drive
• plan longer drives for times you're normally alert

Double-check the things that run on the clock

The time change is an easy moment to catch small problems before they cause bigger ones.

• Appointments and reminders. Confirm times for appointments in the week of November 1, especially virtual visits with people in another time zone or in a state that doesn't change its clocks. Our appointment planner can help you keep it all in one place.
• Medicine schedules. If you take a medicine at set times, keep taking it by the clock unless your pharmacist or clinician tells you otherwise, and ask them if you aren't sure how to handle the shift.
• Smoke alarms. The U.S. Fire Administration says to test smoke alarms monthly and, for alarms that run on a 9-volt battery, replace the battery at least once a year. Changing the clocks is an easy reminder to do both.
• Travel. If you're traveling around November 1, check flight and hotel times in local time. Our guide to sleeping better away from home has more tips for a new time zone.

Who may need a little more time

• Older adults. The National Institute on Aging notes that older adults tend to go to bed and wake up earlier, and that sleep tends to become lighter with age. The fall change can push an early wake-up even earlier for a few days.
• Caregivers, shift workers and people working long hours. NHLBI lists these groups among people more likely to be short on sleep to begin with. A planned bedtime the week of the change helps.

If trouble sleeping lasts well beyond the first week, or you often feel sleepy during the day even with enough time in bed, talk with your clinician. NHLBI advises talking with your doctor if you sleep more than 8 hours a night and still don't feel rested.

A health companion app such as Olive can help here: it checks in with you every day and helps you build small habits that hold, like a steady bedtime, a wind-down routine and an earlier last coffee. It doesn't diagnose or treat anything.

Use cases: what to do in common situations

• "I always wake up at 5 a.m. after we fall back." Shift your bedtime a little later over 2 to 3 nights, get daylight during the day, and keep the bedroom dark and quiet.
• "I have a video visit on Monday, November 2." Confirm the time in your time zone, and check whether the other person's location changes its clocks.
• "I drive early in the morning." Plan for a sleepier week, give yourself extra time, and pull over if you feel drowsy.

This guide is general information, not medical advice. Talk with your clinician about your own situation.

Keep your routine steady

A time change is easier when your daily habits are already steady. Olive checks in with you every day and helps you stick to the small routines that support good sleep.

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