End of Daylight Saving Time: How to Reset Your Internal Clock

Daylight saving time officially ends on Sunday, November 2, as Americans turn their clocks back one hour and return to standard time. While the change brings an extra hour of sleep, experts warn that the adjustment can still disrupt your body’s internal rhythm.

The Hidden Toll of “Extra Sleep”

According to sleep researchers, that bonus hour of rest can actually leave people feeling groggy or off-balance for several days. The shift affects the body’s circadian rhythm—the natural cycle that regulates sleep and wake times—making it harder to stay alert during daylight hours and fall asleep at night.

Sunlight: Your Best Reset Tool

Experts suggest one of the best ways to help your body adjust is through exposure to natural light. “If you can go outside, if not, try to be in a brightly lit room or sit by a window,” said Jamie Zeitzer, a Stanford University professor who studies circadian biology. “This will help facilitate shifting your clock faster in the fall.”

Zeitzer also recommends getting early morning light. Stepping outside shortly after waking up can help the brain reset its internal timing, easing the transition and improving alertness throughout the day.

Small Changes, Big Difference

Simple strategies—like going to bed 15–20 minutes earlier in the days leading up to the time change, avoiding screens before bed, and keeping a consistent sleep routine—can make the adjustment smoother.

As daylight saving time ends, embracing natural light and steady sleep habits can help your body transition more comfortably. For more information about daylight saving time, visit the U.S. Department of Transportation website.