"So, of course, sleep and mental health challenges go hand in hand." People living toward the western edges of a time zone will likely feel these effects more because the sun rises later in these communities. Hasler likens it to an orchestra of clocks, with the conductor directing from the hypothalamus, a small region within the center of the brain. The circadian rhythm exists in almost every cell of the body. Furthermore, DST can cause sleep problems by disrupting the body’s internal clock. On the first Sunday in November (in 2025, that’s November 2), we set our clocks back one hour. For the start of DST, we set our clocks forward one hour at 2 a.m. This is because people wake up earlier when it’s colder and stay up later when it’s warmer.Devices’ blue light can interfere with melatonin production and disrupt your circadian rhythm.These effects can last beyond the transition days.Hasler says for this to be effective people need to be in the natural light for at least 20 minutes, though more is better.Per the Tallahassee Democrat, “While a state needs congressional approval to stay on daylight saving time all year, staying on standard time all year only requires a state law.Those in the standard-time camp claim changing the clock back and forth increases risk of high blood pressure, heart attack and stroke.Furthermore, DST can cause sleep problems by disrupting the body’s internal clock.Extended daylight hours in the evening could boost economic activity. Rather, a form of the practice traces back to Roman times, per BBC. Chronic sleep deprivation may in some also predict Alzheimer’s disease, as the guide to sleep noted. The serious problems come with chronic sleep deprivation and include diabetes, obesity, high blood pressure, heart disease, stress, depression, cognitive deficit, lowered sex drive, poor immune response and perhaps early death. When you wake up, go outside into the morning sun as this bright light exposure tells your body it's time to be awake. Much like adapting to jet lag, we can adjust by taking advantage of external cues that reset our inner clocks, including light exposure, exercise and even what we eat and drink. As a result, many young people are already sleep deprived, so waking an hour earlier will make them even more exhausted. Daylight saving time is contrary to hundreds of thousands of years of human biology, as we evolved to wake with the sun, and go to sleep when it gets dark, Hasler says. It was created primarily to reduce energy consumption and promote commerce. Although no new state laws have been passed in 2025, a number of states have already changed their laws in prior years. Read the companion article, Say We Abolished Daylight Saving Time. Daylight saving time in the U.S. began in 1918 as an attempt to save energy during the throes of World War I, following Germany's earlier shift in 1916.States are debating whether they want to end the clock-change practice — and if so, which way they want the clock to go.Chronic sleep deprivation may in some also predict Alzheimer’s disease, as the guide to sleep noted.In 1986, Congress amended the law to begin daylight saving time on the first Sunday in April and end it on the last Sunday of October.Our bodies can be very sensitive to disruptions to our circadian rhythms.Even though delayed internal clocks from DST cause us to be awake later at night, we usually still have to report to work or get kids to school at the same time in the morning.Still, outside light is far brighter, even on a cloudy day, so try to get outdoors as soon as the sun's up. What Is the Status of State-Level Policy Changes? However, the bill has stalled, and sleep specialists suggest the initiative is misguided. Changing your clock twice a year is something you probably do without too much thought. However, despite this strong public backing and the European Parliament's vote in favor of abolishing DST, the European Council has yet to implement the change. Such figures suggest that the impact of DST on energy bills is modest at best. What Is Public Opinion About Clock Changes and Daylight Saving Time? Some aim to make DST permanent, while others seek to end the practice entirely. The debate over Daylight Saving Time (DST) continues to evolve. These effects can last beyond the transition days. This can make it harder to fall asleep at night and wake up in the morning. As we move farther into the new year, we get a steady uptick in morning light because the sun rises a few minutes earlier each day. December 21, also known as the winter solstice, has the least amount of sunlight of any day of the year. If you think about it, this actually follows the natural course of the seasons. Light itself is the most important external factor in getting good sleep. In recent years, polls have found that over 60% of people want to end biannual clock changes. In 2025, AASM and the coalition reiterated their call for an end to the use of daylight saving time. The group advocates for the adoption of permanent standard time nationwide. Experts from different fields have weighed in on daylight saving time. Usually, the clocks move one hour forward in the springtime to have the sun shine an hour later –– creating longer summer days –– and then it gets moved back to standard time in the fall.This mismatch between the body clock and sun clock may detract from good sleep.The last state to pass clock change legislation was Oklahoma in April 2024.Exposure to daylight helps keep the rhythms of our body clock in sync with our environment.Start adjusting your sleep schedule a few days before the time change.Some countries favor year-round summer time for longer evening daylight, while others advocate for standard time, which would align more closely with natural daylight hours.Essentially, they have to go to work in one time zone further to the east. The overall effects on public safety remain unclear. More research is needed to determine its true energy impact. Factors like geography, climate, and individual behavior can affect energy use during DST. Be extra cautious when driving in the days following the time change. This is especially important after the change in springtime. Exposure to bright light in the morning can help reset your circadian rhythm. Devices’ blue light can interfere with melatonin production and disrupt your circadian rhythm. Use blackout curtains or an eye mask to block out light, especially during longer daylight hours in spring and summer. Some studies suggest an increase in traffic accidents immediately following the time change. Avoiding screens before bedtime may improve sleep quality during the transition. DST’s disruption of sleep patterns may contribute to these health issues. Some studies suggest DST transitions may have long-term health effects. This mismatch may last several days or weeks after the time change. Harvey warned that over the next week, some young people might have more conflict with their parents or do worse in school. People with depression and bipolar disorder are particularly vulnerable since these patients already have difficulty keeping a regular sleep schedule, says Harvey. Gurubhagavatula told NPR via email that people usually feel back to normal after a week or so. So the same debate that's happening at the federal level is playing out in statehouses across the country. Our bodies can be very sensitive to disruptions to our circadian rhythms. The idea is that having more light in the evenings encourages people to go out and do things — i.e., spend money. And pretty much everyone agrees that ending the time changes is generally a good idea. A raft of bills on the federal and state levels are taking aim at the biannual time changes — and yet nothing is changing, at least for now. Millions of Americans, filled with grunts or glee, tap at their devices or wind their watch hands, manually changing the time to reflect a change in seasons. The White House has not chimed in on its daylight saving time stance, but President Biden does have a record on the subject. If a majority voted for permanent standard time, the state could move to that as early as Jan. 1, 2024. And with that comes renewed efforts to ensure we never change our clocks again. The Senate bill that passed out of committee this past Tuesday would “exempt” Tennessee from daylight saving time should multiple neighboring states do it, as well. Daylight Saving Time: Sleep Disruption and Health Impacts Explained Meanwhile, with daylight saving time set to start again at 2 a.m. Bill for year-round daylight saving time advances in Nebraska legislature. But the first clock change of 2023 likely will bring with it a renewed emphasis on abolishing the time change, with bills pending in states such as Iowa and Texas. One of the primary arguments in favor of DST has always been that it reduces energy consumption. And growing research now suggests that the social, health, and economic impacts of DST could outweigh its marginal benefits. Save my name, email, and website in this browser for the next time I comment. However, there is yet to be a complete consensus on the overall effects of DST on well-being. Many medical professionals express concern about the health impacts of DST. The law’s effects would be most apparent from November to March when clocks would otherwise be on standard time. The bill would establish permanent daylight saving time nationwide. Federal law prohibits states from switching to permanent daylight saving time. Daylight saving time is back. Here are 7 tips for better sleep. This means that people in Chicago have to work during the office hours of New York, and people in Berlin have the office hours of St. Petersburg. However, DST disrupts the relationship between social and sun clocks. Some countries (like China) have combined neighboring time zones to make their time zones bigger, so that the sun needs even longer than 1 hour to cross the time zone. This means that the sun rises and sets 4 minutes later every longitude line as it “travels” to the west, taking one hour across the 15 longitude lines that are generally one time zone. In this paper, we describe how the three clocks came to drift apart and how that can create problems. Some states are advocating for a permanent DST, while others are in favor of standard time year-round. Whichever we choose, there are still widespread health, wellness, and safety benefits to eliminating the time change altogether. If Daylight Savings Time was eliminated, then our bodies would be able to retain their natural sleep cycles. One of the big issues of DST is how it messes with our bodies' natural circadian rhythms, or our sleep-wake cycle. It was seen as a way to save on energy by lengthening the daylight hours in the evening. Who's Napping, How Long, and What Does It Mean for Our Health? The intent behind the bill was to make daylight saving time permanent starting in spring of 2023. “Standard time is a better option than daylight saving time for our health, mood, and well-being,” says Dr. Raman Malhotra, the academy’s president, in a statement. In short, nothing has changed for daylight saving time (DST) in 2022. As of now, daylight saving time 2023 is set to start in the coming year, with efforts to make it permanent stalling in the House. The coalition advocates for the adoption of permanent standard time throughout the U.S. through efforts at state and national levels. Your natural circadian rhythm links to sunlight exposure –– it’s impacted by the amount of bright light exposure you experience in the day, and when you stop receiving natural light in the evening. That means the circadian rhythm regulates the time you go to sleep at night and when you wake in the morning. Circadian rhythm is also an internal clock because it regulates the sleep-wake cycle across 24 hours. An extra hour of daylight in the evening was found to be helpful for businesses, as people continued to shop, watch sports, and engage in other economic activities.⁸ Hidden Sleep Crisis: Unhoused Americans Struggle For Their Health Without sleep debt, you may have less brain fog and be more productive . A pressure-relieving hybrid mattress that’s well-suited to side and back sleepers. In 1973, DST was widely adopted as an effort to reduce oil demand during an energy crisis. Everyday Americans aren’t alone in wishing for an end to DST — many health organizations agree. Compared to the previous day, the sun will rise and set an hour earlier. Pitch us your story idea, share your expertise with SleepFoundation.org, or let us know about your sleep experiences right here. “The negatives, like the winter-morning darkness impacts on school children, can be mitigated through later school start times.” Clock runs out on efforts to make Daylight Saving Time Permanent. States can do this, essentially opting out of daylight saving time, as Hawaii and most of Arizona already do. In Tennessee, for instance, bills in the state House and Senate call for a move to permanent standard time. Mind you, we gain one hour when we set our clocks back in November. Adults in the study also reported sleeping nine minutes less in the week following the time change, versus the week before it. As it stands, daylight saving time will end on Nov. 5, 2023. The four or so months between these dates observe what's known as standard time.While changing your clocks twice a year might be something you’re accustomed to, it could impact your health more than you realize.And for some parts of the year, adjacent time zones could even be two hours apart, rather than the regular one hour difference.As Deseret News reported in October, just before the previous clock change, people love daylight saving time or they hate it.In addition to sleep loss, studies have found that people are at greater risk of mood disturbance, suicide, and being involved in traffic accidents around both bi-annual clock changes.He’s been campaigning for change since 2014, when his wife, Kathy Yates, challenged him to turn his grumbles into action. A portion of every Arcanum product purchase goes towards providing and funding our alternative health options for our veterans.Get to know us more by visiting our website. We’re focused on innovation and helping athletes perform better and recover faster--the natural way.We make these products that have high absorption rate and bioavailable. Please consult your healthcare provider for specific guidance.🔞 21+ OnlyContent is strictly for adults aged 21+ where legal. The impacts of this change, and the paired “falling back” of the clocks in autumn, run from mild annoyances to potentially severe consequences, including higher risk of heart attacks, fatal car crashes, and harsher judicial sentences. Join our Sleep Care Community — a trusted hub of sleep health professionals, product specialists, and people just like you. In the days and weeks leading up to clock changes, various tips can help limit negative impacts on your sleep. States can use permanent standard time, but only a few states, including Hawaii and Arizona, actually do so. Arizona and Hawaii already use permanent standard time, as do Puerto Rico, Guam, and the U.S. After a patchwork of state and local time changes emerged in the mid-20th century, Congress passed the Uniform Time Act of 1966 to create a national policy that included DST. “Giving us daylight saving time worsens the whole problem.” While abolishing daylight saving time alone would not eliminate these problems, it could help. Even though delayed internal clocks from DST cause us to be awake later at night, we usually still have to report to work or get kids to school at the same time in the morning. The rise in negative health consequences and vehicle accidents that follow DST would also potentially subside. There is also a rise in strokes, heart attacks, and mental health issues. It's similar to the symptoms you might experience after sleeping with the TV on all night. A world without DST would keep our bodies' natural rhythms more aligned with Earth's own seasonal cycles. Research suggests that there might be fewer car accidents and fewer health problems, ranging from insomnia and anxiety to strokes and heart attacks. No major policy changes relating to daylight saving time have been implemented at the state or federal level in the first months of 2024. Permanent daylight saving time was used to conserve energy during the wartime years of 1918 to 1919 and 1942 to 1945. The Uniform Time Act of 1966 established the current practice of switching between standard time and daylight saving time. Daylight Saving Time “The best thing for narcolepsy is to maintain a sleep schedule,” says Burton, who adds that the switch throws off her sleep and concentration at work — and not just temporarily. She has narcolepsy, a condition that affects sleep-wake regulation. But what about in November, on the weekend when we usually “fall back” and gain an hour? They argue it aligns better with natural circadian rhythms and could improve public health outcomes. Health experts often advocate for permanent standard time. Some seek to make it permanent year-round, while others aim to stay on standard time. It doesn't save energy, and it seems to put health at risk. In this way, clock changes continue to be a matter of debate at the state level, but unless federal regulations change, the effect of state action is limited. Many sleep experts advocate for abandoning the system altogether in favor of single, year-round time. This can lead to more serious health problems, especially for those who have to cut sleep short because of work or school. Less than 200 years ago, humans organized their daily routines by the sun clock (set by the rotation of Earth) which was in synchrony with their body clock (set by our individual biological clock).Be extra cautious when driving in the days following the time change.A portion of every Arcanum product purchase goes towards providing and funding our alternative health options for our veterans.Get to know us more by visiting our website.“We have a much longer daylight period in the summer,” which provides ample time for evening activities, Winnebeck says.He is board-certified in Emergency Medicine, with over eight years of practice that includes emergency medicine, urgent care, and telemedicine.Rather, a form of the practice traces back to Roman times, per BBC.In 1973, DST was widely adopted as an effort to reduce oil demand during an energy crisis. Under the bill’s provisions, there would be no clock changes in the spring and fall. The last state to pass clock change legislation was Oklahoma in April 2024. Legislators in dozens of U.S. states have introduced bills to eliminate clock changes. Despite many Americans’ aversion to having to “spring forward” and “fall back” each year, all signs point to continued twice-yearly clock changes. While changing your clocks twice a year might be something you’re accustomed to, it could impact your health more than you realize. There are several ways to lessen the effects of time changes. During the days and weeks of daylight time changes, there is an increased risk of cardiovascular events, acute atrial fibrillation, and emergency room visits.¹¹ When you change the clocks, there is a resulting internal effect. It took over a century for others to seriously consider changing clocks to maximize daylight hours. Studies show that DST disrupts our body’s natural rhythms, leading to sleep problems and other health issues. Those in favor of keeping the time change argue that in the summer, we get an extra hour of daylight in the evening, so we can stay outside after work and have fun longer. In recent years, legislation has been introduced in Congress to authorize states to adopt permanent daylight saving time. For now, federal law prohibits the adoption of permanent daylight saving time in the United States. On the other side of the argument, people in favor of daylight saving time argue that it decreases energy consumption, reduces car accidents, and facilitates more commerce and after-work activity. They argue that permanent standard time better suits circadian rhythms and would benefit public health and safety. Abrupt clock changes alter the daily patterns of exposure to natural light, which is the main driver of circadian rhythms. He is board-certified in Emergency Medicine, with over eight years of practice that includes emergency medicine, urgent care, and telemedicine. Dustin Cotliar, MD, holds a medical degree from the State University of NY (SUNY) Downstate College of Medicine, and a master’s in public health from Columbia University, where he focused on healthcare policy and management. Essentially, they have to go to work in one time zone further to the east. People, who have to get up at 6 AM by the sun clock in winter, have to get up at 5 AM by the sun clock under DST despite the social clock showing 6 AM. During DST however, New York’s social clock shows noon when it is only 11 AM by the sun clock. These findings make sense to Brant Hasler, a sleep and circadian researcher at the University of Pittsburgh. In the days following the time change, the country sees a higher incidence of car accidents, strokes and heart attacks. Like many Americans, Pittsburgh-area resident Josh Lucas wishes the time change didn't have to happen. At least 550 bills and resolutions have surfaced concerning time changes at the state level in recent years, according to a tally from the National Conference of State Legislatures (NCSL). Gurubhagavatula and Hasler oppose efforts to abolish standard time and "lock the clock" on daylight saving. He says when clocks jump forward, it disrupts not just our sleep but also our circadian rhythm. In fact, most sleep researchers and clinicians say that the spring-forward time change is bad for our health. Nineteen states have actually passed measures pledging to switch to permanent daylight time if Congress changes the rules to allow for such an action. On Feb. 28, the state Senate approved a bill that would choose a side on the clock change. And as the Washington Post outlined today , it’s likely to stay that way for a while, despite bills calling for an end to clock changes. But a new study says that the November time change may be the one that hurts. “The human circadian system does not adjust to annual clock changes. For those who preferred not to change time, 40% would like year-round standard time, while 31% would like year-round DST. Although changing our clocks is something most of us are used to, some research suggests that most Americans would prefer to stop changing the time twice a year. However, over 60% of the world’s countries do not switch their clocks, often for convenience and health reasons.³ The U.S. territories of American Samoa, Guam, Puerto Rico, the Virgin Islands and Northern Mariana Islands also don't change their clocks. Two states — Hawaii and Arizona — don't observe daylight saving time. On Nov. 5, meaning residents of most states will want to move their clocks back an hour when they go to bed this Saturday. Prior chairman Rep. Frank Pallone, D-N.J., had remarked that he was not leaning toward permanent daylight saving time or permanent standard time — but said, “it’s time we stop changing our clocks.” Although surveys show that clock changes are generally unpopular, there is no consensus about whether permanent standard time or permanent daylight saving time is the best alternative. The time change itself seems to be the main issue, while decisions about whether to embrace standard or saving time is to a large degree a matter of preference, though some sleep health experts say that standard time most matches natural circadian rhythm. States that embrace daylight saving time are about to get an extra hour of light at the end of the day as the clocks change Sunday at 2 a.m. Each autumn, as clocks in Europe and many other parts of the world "fall back" an hour, millions of people are reminded of the twice-yearly ritual of changing clocks, marking the end of Daylight Saving Time (DST). Public awareness campaigns aim to educate people about the effects of time changes on sleep and overall well-being. Many people dislike the biannual time changes and their disruptive effects on sleep and daily routines. These states and territories would continue using their current system of permanent standard time. Arizona, Hawaii, and U.S. territories already following permanent standard time would be exempt from the law. Taking melatonin supplements, eating a healthy diet and reducing alcohol intake before the time change and for a short period afterward can help to alleviate symptoms of sadness or depression, Palinkas said. Notably, losing an hour of daylight can take a toll on people who are susceptible to seasonal affective disorder, a type of depression that peaks during the darker winter months. But these pieces of legislation are all marked 'pending' so residents should still plan to turn back their clocks this year — and check in before the next time daylight saving time starts up again. Sen. Rubio is still pushing for permanent daylight saving time. This weekend, Americans will wind back this clocks as daylight saving time ends. Survey results show that 46% of participants opted for daylight saving all year long, with 33% preferring permanent standard time and 21% stating they like our current time-change setup. Now, bills pending in Oregon and Washington State also propose year-round daylight saving. But that's often met by opposition, because this would mean the sun would rise and set an hour earlier than citizens are used to for most of the year. He’s been campaigning for change since 2014, when his wife, Kathy Yates, challenged him to turn his grumbles into action. Now, efforts to stop the twice-yearly time shifts are inching closer to success. Whether you need expert sleep advice for your insomnia or you’re searching for the perfect mattress, we’ve got you covered. Despite initial momentum, the bill for permanent DST has faced some resistance.In recent years, polls have found that over 60% of people want to end biannual clock changes.Harvey warned that over the next week, some young people might have more conflict with their parents or do worse in school.You wake up on Sunday at your usual time, just like the weekend before, without having to remember to change a single clock or worry about whether you accounted for the time change in your schedule.However, studies show mixed results on energy savings. But sudden shifts, like those caused by Daylight Saving Time (DST), can throw them off balance. As it gets dark, our brain produces melatonin, a hormone that makes us sleepy. When light enters our eyes, it tells our brain to be alert. Local and national governments around the world are currently considering the elimination of the annual switch to and from Daylight Saving Time (DST). For example, a study in Denmark found an 11% increase in depression after the return to standard time.¹⁴ A 2020 study found that DST increases negative health effects –– an estimated 150,000 incidences in the US and 880,000 globally.¹² And cut out the afternoon coffees — caffeine has a long half life and can still be in your system by bedtime. Don't rely on alcohol to wind down because while drinking can help you fall asleep, that sleep tends to be lower quality. Also, get some exercise, as research suggests physical activity can improve your sleep. Still, outside light is far brighter, even on a cloudy day, so try to get outdoors as soon as the sun's up. Research shows we're less generous and make worse investment decisions during the first week of daylight saving. The information provided is designed to support, not replace, the relationship that exists between a patient/site visitor and their existing health care professional(s). The effects can be more pronounced for those who live further from the equator and therefore experience shorter winter days. There’s also an increase in the number of car crashes during the days around clock switches, with 6% more fatal traffic accidents occurring than usual.¹³ Though initially introduced to save energy by aligning waking hours with daylight, recent studies show DST has little measurable impact on energy conservation. Some experts argue for year-round standard time to reduce these health concerns. Maintaining a consistent sleep routine and exposure to natural light can also aid adaptation. Is there a consensus within the medical community about the effects of Daylight-Saving Time on overall well-being? Some people like the pattern of daylight that the spring-forward version of a day offers. But if the U.S. were to establish a stable, year-round time, which permanent time is the right time? Daylight saving time itself has been enacted and repealed multiple times in the U.S. since 1918. But changes in how we use electricity today may have reduced the energy savings from DST. Many Americans prefer doing away with twice-yearly time changes and instead having one fixed time year-round. The article said Idaho is especially complicated “because it is divided among two time zones (Pacific Time for the northern half of the state and Mountain Time for the south). The article said the main reason the House didn’t vote on the matter “appeared to be the sentiment that it wasn’t that urgent at the time.” Those claims are countered by standard-time folks who claim there is more gas consumption. According to a YouGov survey in March 2022, roughly 59% of Americans would like to see daylight saving time year-round. The article said there are some fans of not changing the clock among House members, but there’s also considerable contention over what the permanent time should be. Most agree that kids will be going to school in the dark for at least a couple of months during daylight saving time. Department of Transportation it will not be observing daylight saving time, the DOT said in an email." The Navajo Nation in Arizona, by the way, adopted daylight saving time. Many people struggle to adjust their sleep schedules. The idea was to use more natural daylight and less artificial lighting. It changes energy use, impacts road safety, and disrupts daily routines. If the disruption persists, chronic sleep loss may contribute to more serious health issues. This is particularly concerning in the days following the time change.