Daylight saving time ends this Sunday: Don't forget to "fall back" an hour

Daylight saving time in the U.S. ends at 2 a.m. local time on Sunday, allowing residents to enjoy an extra hour of sleep. Clocks should be set back one hour before bedtime, and this change will remain in effect until March 9, when daylight saving time resumes.

Adjusting to the spring forward can be more challenging for the body, with studies showing a rise in heart attacks and strokes immediately after the change due to disruptions in the internal body clock. The fallback adjustment is generally easier but still requires some changes in sleep patterns.

The transition to shorter days can be particularly tough for those with seasonal affective disorder, a type of depression associated with decreased sunlight in fall and winter. Health organizations like the American Medical Association and the American Academy of Sleep Medicine advocate for eliminating time changes altogether and maintaining standard time to better align with human biology.


Most countries do not observe daylight saving time, with variations in practice among those that do, primarily in Europe and North America. Arizona and Hawaii do not participate in the time change, staying on standard time year-round.

The brain's master clock, regulated by exposure to light and darkness, controls the circadian rhythm that influences sleep, heart rate, blood pressure, and metabolism. Disruptions caused by time changes can impact these bodily functions.

An hour's shift on the clock can disrupt sleep schedules, which is problematic given widespread sleep deprivation in the US. About one-third of U.S. adults get less than the recommended seven hours of sleep nightly, and over half of U.S. teens get less than eight hours on weeknights. Sleep deprivation is linked to various health issues, including heart disease and cognitive decline. That's a problem because so many people are already sleep deprived. About 1 in 3 U.S. adults sleep less than the recommended seven-plus hours nightly, and more than half of U.S. teens don't get the recommended eight-plus hours on weeknights.

Sleep deprivation is linked to heart disease, cognitive decline, obesity and numerous other problems.


To prepare for the time change, some people adjust their bedtime gradually in the days leading up to it. Increasing exposure to sunlight can help reset the circadian rhythm for healthier sleep.

Legislative efforts to abolish time changes have been made, such as the stalled Sunshine Protection Act proposing permanent daylight saving time. However, health experts argue that standard time should be made permanent.

Dairy farmer Aubrey Jarrell from Kentwood, Louisiana, dislikes the time change, citing its negative impact on his cows' milking routines and subsequent stress. "Keep the time the same - whatever it may be - but keep it the same," he said.