The end of daylight saving time is approaching, granting people an extra hour of sleep beginning at 2 a.m. local time on Sunday, November 3. However, this will also bring earlier darkness in the evenings across the United States, a shift that will last until March 9 when clocks will spring forward again.
Adapting to the springtime change can be challenging for the body’s internal clock. The transition results in darker mornings and longer evenings, which can disrupt sleep patterns for weeks. Studies have even indicated an increase in heart attacks and strokes following the March time change.
Conversely, “falling back” may be simpler, though adjusting sleep habits can still be a process. Additionally, the darker evenings may impact daily activities like leaving work or exercising. Individuals suffering from seasonal affective disorder, which is often triggered by shorter days and reduced sunlight during fall and winter, might face difficulties as well.
Several health organizations, including the American Medical Association and the American Academy of Sleep Medicine, have advocated for the elimination of time changes, arguing that sticking to standard time aligns better with natural sunlight and human health.
While most countries do not observe daylight saving time, those that do—primarily in Europe and North America—vary the dates for clock adjustments. Arizona and Hawaii are the only states in the U.S. that remain on standard time year-round.
Understanding the impact of light on the body is crucial as the brain has a master clock that regulates sleep based on sunlight and darkness. This circadian rhythm controls alertness and drowsiness throughout the day and can be altered by light exposure, particularly in the evening.
Changes in time can significantly affect sleep schedules, complicating the lives of many who are already sleep-deprived. Approximately one-third of U.S. adults get less than the recommended seven hours of sleep each night, and over half of teens do not meet the guideline of eight hours during weekdays. Sleep deprivation is linked to various health concerns, including heart disease and cognitive issues.
To prepare for the upcoming time change, some individuals gradually adjust their bedtimes in the days leading up to the switch. Increased exposure to sunlight can also help in realigning the body’s circadian rhythm and improving sleep quality.
There have been periodic attempts by lawmakers to eliminate the biannual time changes, including the stalled bipartisan Sunshine Protection Act, which proposed adopting permanent daylight saving time. However, health experts argue in favor of making standard time permanent instead.