Support Center
(877) 475-7768
csr@mlilyusa.com
Updated
Daylight saving time ends at 2 a.m. on Sunday, November 1, 2026, when clocks fall back one hour. Falling back is usually easier on sleep than springing forward, but it can still throw off your body clock for several days, and kids often start waking up an hour earlier. To adjust smoothly, shift bedtime 15 minutes later each night for a few days before the change, get bright morning light and keep your wake-up time consistent.
If you are a parent, you know the feeling: right when everyone finally settles into a good bedtime routine, it is time to change the clocks again. Here is what actually happens to your sleep when we fall back, why the time change matters for your health and how to help the whole family adjust.
Key takeaways
- Clocks fall back one hour at 2 a.m. on Sunday, November 1, 2026, and spring forward again on Sunday, March 14, 2027.
- The spring change, when we lose an hour, is linked with short-term rises in heart attacks, strokes and fatal car crashes.
- The fall change is gentler, but it has been linked with a rise in depressive episodes as evenings get darker.
- Shifting bedtime in 15-minute steps, getting morning light and keeping a steady wake time help you adjust.
- The House passed a bill to make daylight saving time permanent in July 2026, but it is not law yet.
When does daylight saving time end in 2026?
Fall back
At 2 a.m., clocks go back to 1 a.m. You gain an hour.
Spring forward
At 2 a.m., clocks jump to 3 a.m. You lose an hour.
In most of the United States, daylight saving time starts on the second Sunday in March and ends on the first Sunday in November. Hawaii and most of Arizona stay on standard time all year and do not change their clocks. An easy way to remember which way the clock moves: spring forward, fall back.
How does the time change affect your sleep?
Healthy sleep depends on two systems working together: your sleep drive, which builds the longer you are awake, and your circadian rhythm, your body's internal 24-hour clock. Your circadian rhythm is set mainly by light, especially morning light.
When the clock suddenly moves an hour, your body clock does not move with it. For a few days to a week, your internal clock and the clock on the wall are out of sync, a bit like mild jet lag.
| Spring forward (March) | Fall back (November) | |
|---|---|---|
| Clock change | Lose one hour | Gain one hour |
| Mornings | Darker | Lighter |
| Evenings | Lighter | Darker |
| Effect on sleep | Harder to fall asleep at night and wake up in the morning | Waking earlier than usual and feeling sleepy earlier in the evening |
| Who feels it most | Night owls, teens and anyone already short on sleep | Young kids and early risers, who often wake an hour early |
Health effects of the time change
Moving the clock by one hour sounds minor, but research has linked the transitions with real health effects, especially in the days right after we spring forward and lose sleep.
more heart attacks on the Monday after springing forward
higher rate of ischemic stroke in the first two days after a time change
more fatal car crashes in the week after springing forward
more depressive episodes after falling back to standard time
Figures come from separate studies in the United States, Finland and Denmark. See the sources at the end of this article.
The fall change is the gentler of the two because you gain an hour instead of losing one. The bigger challenge in November is the sudden shift to darker evenings, which some people find affects their mood and energy.
How to adjust to falling back
- Shift your schedule graduallyStarting about four nights before the change, go to bed and wake up 15 minutes later each day. By Sunday, your body is already on the new time.
- Keep your wake-up time steadyAfter the change, get up at the same time every day, including weekends. A consistent wake time is the fastest way to reset your body clock.
- Get bright light in the morningStep outside or open the curtains soon after waking. Morning light is the strongest signal for your circadian rhythm.
- Dim the lights at nightLower the lights and put screens away an hour before bed to help your body wind down.
- Watch caffeine and alcoholSkip caffeine in the afternoon and limit alcohol in the evening, since both can disrupt sleep while your body adjusts.
- Protect your sleep timeMost adults need at least 7 hours of sleep a night. Use the extra hour to catch up, not to stay up later.
Springing forward in March? Do the opposite: go to bed and wake up 15 minutes earlier each day for a few days before the change.
How to help kids adjust to the time change
Children thrive on routine, so a one-hour shift can mean crankier evenings and very early mornings. These tips help little ones adjust:
- Move bedtime later in small steps. Push bedtime 15 minutes later each night for four nights before the change, and shift naps and meals along with it.
- Darken the bedroom. Blackout curtains stop the brighter November sunrise from waking kids too early.
- Use a kids' wake-up clock. A clock that changes color when it is okay to get up helps early risers stay in bed.
- Keep the bedtime routine the same. Bath, pajamas, books and lights out in the same order tell kids it is time to sleep, whatever the clock says.
- Be patient. Most kids settle into the new time within a week.
Is daylight saving time becoming permanent?
Not yet. On July 14, 2026, the U.S. House of Representatives passed the Sunshine Protection Act by a vote of 308 to 117. The bill would make daylight saving time permanent and end the twice-yearly clock change, but it still needs to pass the Senate and be signed into law. Until then, clocks are still scheduled to fall back on November 1, 2026.
The debate is ongoing. Supporters point to more evening daylight for activity, commerce and safety. Some sleep and medical experts, including the American Academy of Sleep Medicine, favor permanent standard time instead, arguing that morning light better matches the body's natural clock. We will update this article if the law changes.
Make the longer nights count. Darker evenings are the perfect time to upgrade your sleep setup. A supportive mattress, the right pillow and cozy bedding like the MLILY Eco Soft Duvet make it easier to fall asleep, even when your body clock is still catching up.
Frequently asked questions
When does daylight saving time end in 2026?
Daylight saving time ends at 2 a.m. on Sunday, November 1, 2026. Clocks fall back one hour to 1 a.m.
Do we gain or lose an hour of sleep in November?
You gain an hour. When clocks fall back in November, 2 a.m. becomes 1 a.m. You lose an hour in March when clocks spring forward.
How long does it take to adjust to the time change?
Most people adjust within a few days to a week. Shifting your schedule gradually beforehand and getting morning light can speed things up.
Which states do not observe daylight saving time?
Hawaii and most of Arizona stay on standard time all year. U.S. territories such as Puerto Rico, Guam and the U.S. Virgin Islands also do not change their clocks.
Is daylight saving time being made permanent?
Not yet. The House passed the Sunshine Protection Act in July 2026, but it must still pass the Senate and be signed into law. Clocks are still scheduled to fall back on November 1, 2026.
How do I help my child adjust to falling back?
Move bedtime 15 minutes later each night for about four nights before the change, keep the bedtime routine the same and use blackout curtains to prevent early wake-ups.
Rest easy, whatever the clock says
MLILY is here to help you and your family sleep better all year. Explore our mattresses, pillows and bedding, or try them in person at more than 1,500 retail locations nationwide.
Sources: Sandhu A et al., daylight saving time and acute myocardial infarction, Open Heart, 2014; Sipilä JOT et al., daylight saving time transitions and ischemic stroke, American Academy of Neurology, 2016; Fritz J et al., daylight saving time and fatal motor vehicle accidents, Current Biology, 2020; Hansen BT et al., daylight saving time and depressive episodes, Epidemiology, 2017; NBC News, House passage of the Sunshine Protection Act, July 2026. This article is general information and is not medical advice.
