Daylight saving time ends in the United States on Sunday, Nov. 1, giving people an extra hour when clocks move back to standard time. The change can still disrupt sleep, mood and daily routines, particularly when the shift happens abruptly.
Angela Holliday-Bell, M.D., a board-certified physician and certified sleep specialist, said the transition is connected to the body’s circadian rhythm, the internal clock that helps regulate when people feel awake and sleepy. Natural light plays an important role in that system, she said.
“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.” — Angela Holliday-Bell, M.D.
Holliday-Bell said the move back to standard time is generally more closely aligned with the body’s natural sleep patterns, but people may still need time to adjust. During the transition, some people may wake earlier than usual or begin feeling tired earlier in the evening.
Research suggests the fall time change can be harder for people to adapt to than the spring change, even though the fall adjustment provides an additional hour on the clock. Holliday-Bell attributed part of that difficulty to the seasonal shift as well: Shorter days, colder weather and less time outdoors can affect people’s mood, motivation and activity levels. For college students, the change can overlap with late classes, work schedules, studying and irregular weekend sleep.
Ways to make the transition gradual
Prevention’s guidance, based on Holliday-Bell’s recommendations, emphasizes making small adjustments rather than waiting until the clocks change. The suggested steps include:
- Start the transition early by gradually adjusting sleep and wake times before the clock change.
- Get outside in the morning so the body receives natural light early in the day.
- Keep the wake-up time consistent, including across the weekend when possible.
- Make the evening environment relaxing as the body prepares for sleep.
- Pay attention to mealtimes while daily routines shift.
Holliday-Bell said the shift is easier when people give their bodies time to adapt instead of changing their schedules all at once. Morning light can help reinforce the new timing, while a predictable wake-up routine gives the body a consistent signal for when the day begins.
The earlier sunset may feel inconvenient, but the added darkness in the evening can also support the body’s natural preparation for sleep. Students adjusting to the change can use the days around Nov. 1 to keep their schedule steady, spend time outdoors earlier in the day and create a calmer transition into nighttime.
