Free Guide to Daylight Saving Time and Clock Changes

What Is Daylight Saving Time and Why Does It Exist?

Daylight Saving Time (DST) is a practice where clocks are moved forward or backward by one hour during certain times of the year. In the United States, clocks "spring forward" by one hour on the second Sunday in March, and "fall back" by one hour on the first Sunday in November. When clocks spring forward in March, we lose an hour of sleep that night. When clocks fall back in November, we gain an extra hour of sleep.

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The concept behind DST is to make better use of daylight hours. By shifting an hour of daylight from morning to evening, the idea is that people will use less electricity for lighting in the evening hours. The practice began during World War I as a way to conserve fuel for the war effort. Different countries adopted it at different times, and the reasons varied from energy conservation to coordinating with neighboring regions.

Today, DST remains in place in most of the United States, though it is controversial. About 70% of Americans support abolishing the practice entirely, according to recent polling data. Some states have already moved away from it—Hawaii and most of Arizona do not observe DST. Several other states have passed laws to stay on permanent DST, though federal law currently prevents this without congressional approval.

The history of DST in the U.S. shows how policies can change. The Uniform Time Act of 1966 set a national standard for when DST would begin and end. Before that, states and even cities set their own dates, creating confusion for transportation, broadcasting, and business. Understanding this background helps explain why the dates are consistent across the country today, even though debates about the practice continue.

Practical Takeaway: DST is a one-hour clock shift that happens twice a year on specific dates set by federal law. Knowing the reasons behind DST—energy conservation and daylight use—can help you understand discussions about whether the practice should continue.

When Do Clock Changes Happen Each Year?

In 2024 and 2025, the clock change dates are consistent. DST begins on the second Sunday in March and ends on the first Sunday in November. For 2024, clocks spring forward on March 10, and clocks fall back on November 3. For 2025, clocks spring forward on March 9, and clocks fall back on November 2. This pattern continues every year following the same day-of-week rule rather than a specific calendar date.

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The spring forward transition happens at 2:00 AM local time. When the clock reaches 2:00 AM, it jumps forward to 3:00 AM. This means that night is one hour shorter. The fall back transition also happens at 2:00 AM, but in reverse—when the clock reaches 2:00 AM, it goes back to 1:00 AM. This makes that night one hour longer. Most people are asleep when this happens, so they wake up to an already-changed clock.

Different regions of the United States handle DST differently. Hawaii, most of Arizona, Puerto Rico, the U.S. Virgin Islands, and Guam do not observe DST. Some Native American reservations also choose not to participate. For people traveling between regions, this can create confusion about time differences. A phone call between someone in Arizona and someone in California during DST might involve a two-hour time difference instead of the usual one hour, since only California observes DST.

Technology has made tracking these dates easier. Smartphones, computers, and many modern devices update automatically when DST changes occur. However, older devices, car clocks, and appliances may not update on their own. Alarm clocks, thermostats, and office equipment sometimes require manual adjustment. It is worth checking which devices in your home and workplace need attention before and after the clock change dates.

Practical Takeaway: Mark March 9, 2025 (spring forward) and November 2, 2025 (fall back) on your calendar. Check which devices in your home require manual time adjustment, and plan to change those clocks before you go to bed on the night of the change.

How Clock Changes Affect Your Health and Sleep

The one-hour shift that occurs during DST can have measurable effects on sleep and health, even though one hour might seem minor. Research shows that in the week following the spring forward transition in March, emergency room visits increase by about 24%, largely due to heart attacks and strokes. Car accidents also increase during this period. Studies from the University of Colorado and other institutions have documented these patterns across multiple years and regions.

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The spring forward transition is generally harder on the body than the fall back transition. When you lose an hour of sleep in March, your body's internal clock—called your circadian rhythm—becomes disrupted. Your circadian rhythm regulates sleep, hormone production, body temperature, and many other functions. A sudden one-hour loss can take several days or even a week for your body to fully adjust. Older adults, people with existing sleep disorders, and shift workers tend to experience the greatest difficulties.

The fall back transition in November is usually easier because you gain an extra hour of sleep. However, some people find that the earlier sunset (it becomes dark around 5:00 PM instead of 6:00 PM) can trigger or worsen seasonal mood changes. The reduced daylight exposure in winter months affects some people's moods and energy levels, a condition called Seasonal Affective Disorder (SAD). This is not caused by the clock change itself but can be affected by the earlier darkness that comes with it.

For several days after each clock change, you may notice changes in appetite, alertness, and mood. Children and teenagers may have difficulty adjusting their sleep schedules. If you have a scheduled medical procedure, job interview, or other important event in the days immediately following a clock change, keep in mind that your alertness and performance may not be at their usual levels. Getting extra sleep the night before the clock change can help reduce the adjustment period.

Practical Takeaway: Plan to go to bed 15-30 minutes earlier for several nights before the March spring forward change to help your body adjust. After the November fall back, expect darker evenings and watch for mood changes. If you have important plans in the days following a clock change, plan for slightly reduced energy and alertness.

Practical Tips for Managing Clock Changes

Preparing for a clock change takes planning but can reduce confusion and stress. About one week before the clock change, start making small adjustments to your sleep schedule. Before the spring forward in March, try going to bed 15 minutes earlier each night for three nights leading up to the change. This gives your body a gradual adjustment rather than a sudden one-hour shift. Before the fall back in November, you can go to bed 15 minutes later for a few nights, though many people find this transition easier and don't need as much preparation.

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Create a checklist of devices and clocks that need to be changed. Include obvious items like bedroom alarm clocks, kitchen clocks, and bathroom clocks. Also list less obvious ones: car dashboard clocks, oven clocks, microwave clocks, coffee makers with timers, thermostats, garage door openers, outdoor lighting timers, and office equipment. Write down which devices update automatically and which require manual adjustment. Take photos of your devices with their current settings so you remember what they looked like before the change, in case you need to reference the original time later.

Smartphones and computers typically update automatically, but verify this before the clock change date. On an iPhone, go to Settings > General > Date & Time and ensure "Set Automatically" is turned on. On Android devices, go to Settings > Date and Time and make sure automatic adjustment is enabled. For computers, check your system settings the day before the change. If you have smart home devices, check their apps to see if they update automatically or need manual adjustment.

For the weeks following each clock change, establish consistent sleep times. Go to bed and wake up at the same time each day, even on weekends. Get bright light exposure in the morning, which helps reset your internal clock. In the spring after losing an hour, spending time outside in sunlight in the morning can help your body adjust faster. In the fall after gaining an hour, maintaining regular wake times prevents your sleep schedule from drifting. If you have children, maintaining their regular bedtime routine becomes even more important during the adjustment period.

Practical Takeaway: Create a written checklist of devices needing adjustment one week before