Daylight Saving Time Concludes This Sunday: Remember to "Fall Back" One Hour!

The good news is that you'll enjoy an extra glorious hour of sleep this weekend! However, the downside is that it will be quite dark by late afternoon for the next few months in the U.S.

Daylight Saving Time concludes at 2 a.m. local time this Sunday, so remember to set your clocks back one hour before heading to bed. Standard Time will remain in effect until March 9, when we will "spring forward" again with the return of Daylight Saving Time.

The transition back to standard time can be easier on your body compared to the spring change. Nonetheless, it may still take some time to adjust your sleep habits. Additionally, there are challenges associated with leaving work in darkness or trying to exercise while daylight lingers. Individuals suffering from seasonal affective disorder—a type of depression often connected to shorter days and reduced sunlight during fall and winter—might also face difficulties during this period.

Health organizations such as the American Medical Association and the American Academy of Sleep Medicine have suggested that it's time to eliminate these biannual clock changes, advocating instead for a permanent standard time that aligns more closely with natural daylight and human biology.

While most countries do not observe Daylight Saving Time, those that do—primarily in Europe and North America—vary their clock-changing dates. Interestingly, two states, Arizona and Hawaii, do not participate in this practice and remain on standard time year-round.

Understanding Our Body's Response to Light

The brain operates on a master clock regulated by exposure to sunlight and darkness. This circadian rhythm runs on a roughly 24-hour cycle that dictates our alertness levels and sleepiness throughout the day. These patterns can shift as we age; for example, children who rise early often find it harder to wake up during their teenage years.

Morning light plays a crucial role in resetting this rhythm. In the evening, melatonin levels begin to rise, signaling drowsiness. When there’s too much light at night—thanks in part to Daylight Saving Time—the surge of melatonin is delayed, causing our sleep cycles to become misaligned.

This circadian clock doesn't just influence our sleep; it also impacts heart rate, blood pressure, stress hormones, and metabolism.

The Impact of Time Changes on Sleep

Even a single hour shift can disrupt sleep schedules since work and school start times remain unchanged despite the clock adjustment. This disruption poses problems given that many people already struggle with sleep deprivation; approximately one-third of U.S. adults get less than seven hours of recommended nightly rest, while over half of U.S. teens fail to achieve eight or more hours on weeknights.

Lack of adequate sleep has been linked to various health issues including heart disease, cognitive decline, obesity, and several other concerns.

Preparing for the Time Change

To ease into this change smoothly, some individuals gradually adjust their bedtime leading up to the switch. Increased exposure to sunlight can also help reset your circadian rhythm for healthier sleep patterns.

The Future of Time Changes in the U.S.

There are occasional legislative proposals aimed at eliminating clock changes altogether. A prominent recent effort was a now-stalled bipartisan bill called the Sunshine Protection Act which sought permanent Daylight Saving Time; however, health experts argue that standard time should be made permanent instead.

"Keep the time the same — whatever it may be — but keep it the same," said dairy farmer Aubrey Jarrell from Kentwood, Louisiana regarding his cows' milking routine disruptions caused by these changes.