Get ready to smack the snooze button on your alarm clock with extra vigor. Daylight saving time is coming to most of the US on March 9. Most Americans will set their clocks forward one hour before they go to sleep, though the official chance happens at 2 a.m.
The “spring forward” time change is notorious for disrupting sleep patterns and schedules. Some politicians are pushing to abolish time changes, but DST is coming in 2025, whether we like it or not.
When does daylight saving time start and end?
Daylight saving time in the US starts at 2 a.m. local time on Sunday, March 9 and runs until 2 a.m. local time on Nov. 2. The time changes always happen on a Sunday. The start of DST comes with the cute motto of “spring forward” thanks to the season and having to set your clocks an hour ahead. Â
The US isn’t alone in observing daylight saving time. Check out this list of other countries that use DST, along with their start and end dates.
Daylight saving time vs. standard time
The Time.gov website shows official US time and where the time zone boundaries are located.
The exact start dates for daylight saving time and standard time float a little. DST kicks off on the second Sunday of March and ends on the first Sunday of November with the return of standard time. We spend the majority of the year in DST.
We can thank the Uniform Time Act of 1966 for bringing some order to what had been a complicated history of time changes in the US.Â
“Motivated by transportation improvements, this act mandated standard time within the existing time zones and established a permanent system of uniform DST, including the dates and times for twice-yearly transitions,” the Bureau of Transportation Statistics said in a history of time zones.
The country’s time zones date back to the railroad boom of the late 1800s. DST formally entered the chat in 1918, but its application was inconsistent until 1966. The country tried out a year-round daylight saving time in January 1974 under President Richard Nixon as a way to address the energy crisis. It didn’t go over well. Congress and President Gerald Ford restored standard time in October 1974.
If you truly hate time changes, then consider moving to Arizona (except for the Navajo Nation) or Hawaii. Those states are on standard time all year long and don’t have to deal with the physical and mental health impacts of the change. Puerto Rico, Guam, the Virgin Islands, American Samoa and the Northern Mariana Islands also skip DST.
Read more: Why Is NASA Working on a Time Zone for the Moon?
Why sleep experts want standard time
Organizations like the National Sleep Foundation, the American Academy of Sleep Medicine and the Society for Research on Biological Rhythms are united in calling for permanent standard time — saying it’s better for human biology.Â
“There’s a mismatch between the outside world and our internal clocks during daylight saving time that can result in some negative health consequences,” says Joseph Dzierzewski, senior vice president of research and scientific affairs at the National Sleep Foundation.
Dzierzewski cites mental health concerns and upticks in cardiovascular events and drowsy driving. He also calls out safety issues with young children walking to school or sitting at bus stops in the dark. Those safety issues were a big reason why permanent DST didn’t last in 1974.
The push to ditch time changes
Time changes aren’t popular. An October 2024 YouGov poll (PDF link) of over 1,100 adult US citizens found that 63% would like to see the changing of the clocks eliminated. Only 17% wanted to keep time changes, and 20% weren’t sure.
Efforts to end the time changes have so far failed to pass into law. The bipartisan Sunshine Protection Act passed the Senate in 2022 but went no further. It would have made daylight saving time permanent.Â
The bill’s cosponsors are still pushing for it.Â
“It isn’t just a nuisance — changing our clocks also has a very real impact on our economy, our health and our happiness,” Sen. Edward Markey of Massachusetts said in a renewed call for the bill’s passage in 2024.Â
While most people agree on eliminating time changes, the schism between daylight saving time and standard time remains. Standard time may have a bit of an image issue compared to DST.Â
“Part of the issue is that people associate daylight saving time with summer. People love summer, right?” Dzierzewski said. “But the simple fact of the matter is, it would still be summer if we were on permanent standard time.”
President Donald Trump came out against time changes in a Truth Social post in late 2024:Â
“The Republican Party will use its best efforts to eliminate Daylight Saving Time, which has a small but strong constituency, but shouldn’t!” Trump wrote. “Daylight Saving Time is inconvenient, and very costly to our Nation.”
Bills and resolutions at the state level haven’t had any real-world impacts yet. Politicians are still split on whether they want permanent daylight saving or standard time. Dzierzewski is hopeful that permanent standard time will win out.Â
“This is the first time in several years where I’ve seen more legislation introduced at a state level in support of permanent standard time as the solution,” he said.Â
If you’d like to see time changes end and want to advocate for either daylight saving or standard time, contact your state and national representatives and express your opinion.
How to adjust to daylight saving time
Daylight saving time is happening, so now it’s a matter of figuring out how to deal with it. It’s not just about the day of the time change.Â
“You’re in a better situation to cope with the effects of the clock change if you have good sleep health generally,” Dzierzewski said. He recommends exposure to bright light in the morning, physical activity during the day, eating meals at regular times and practicing a relaxing wind-down routine at night.
The majority of Americans struggle to get the National Sleep Foundation’s recommended 7 to 9 hours of sleep for most adults. A CNET survey found more than half of US adults use some method to cope with sleep-related challenges. Check out these expert-backed tips for improving your sleep quality.
“If you’re doing these healthy sleep behaviors, you’re probably more resilient to some of these changes,” Dzierzewski said. “If you have poor sleep to begin with, you’re probably gonna feel it a little bit more.”
Establishing a better sleep routine can take time, and DST is coming up fast. There are two things you can do in direct response to the time change. Dzierzewski suggests adjusting your bedtime and wake-up time gradually ahead of the change. For example, you could shift your schedule by 15 minutes per day and ease yourself into DST. He also recommends getting a good dose of bright morning light on the day of the time change to help set your internal body clock.Â
Think of DST as another kind of wake-up call, one that can motivate you to evaluate your sleep routine and quality and make positive changes. Start with these six simple habits. And don’t forget to change your clocks. Do it the night before and you won’t have to worry about it later.
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