The transition to standard time will provide an extra hour of sleep, but it also means darker evenings for several months in the U.S. Daylight saving time will end at 2 a.m. local time on Sunday, November 3, prompting everyone to set their clocks back an hour before bedtime. Standard time will continue until March 9, when daylight saving time resumes.
Adjusting to the spring time shift can be more challenging. The shift leads to darker mornings and brighter evenings, which can disrupt the body’s internal clock and impact sleep patterns, causing difficulties in falling asleep for weeks afterward. Research has indicated a potential increase in heart attacks and strokes right after the March time change.
While “falling back” may feel easier, people may still experience some adjustment in their sleep habits. Furthermore, many individuals may find it tough to leave work in the dark or engage in outdoor activities while there is still light. Those suffering from seasonal affective disorder often face challenges as days grow shorter and sunlight diminishes.
Certain health organizations, including the American Medical Association and the American Academy of Sleep Medicine, are advocating for the elimination of clock changes, arguing that standard time is more in line with natural sunlight patterns and human biology.
Most countries do not observe daylight saving time, and those that do, primarily in Europe and North America, have varying dates for changing clocks. Notably, Arizona and Hawaii do not adjust their clocks and remain on standard time.
The body’s reaction to light is critical. The brain contains a master clock influenced by sunlight and darkness, known as circadian rhythm, which affects alertness and sleepiness throughout the day. Morning light helps reset this rhythm, while evening light can delay the production of melatonin, the hormone responsible for inducing sleepiness.
Changes to the clock, even by just an hour, can disrupt established sleep schedules due to consistent work and school start times. With about one-third of U.S. adults not meeting the recommended seven hours of sleep and over half of teens falling short of the suggested eight hours on weeknights, sleep deprivation is a significant health concern linked to issues such as heart disease and obesity.
To prepare for the time change, some people gradually adjust their bedtimes in the days leading up to the switch. Increasing sunlight exposure can also help reset the body’s circadian rhythm and promote better sleep.
Discussions among lawmakers about potentially eliminating the clock change have surfaced periodically, including a recent bipartisan proposal called the Sunshine Protection Act, which aimed to make daylight saving time permanent. However, health experts argue that standard time should be the one made permanent.