Californians gain an hour on November 1, but earlier sunsets can affect sleep, mood and daily routines. Here’s what to know before the clocks change.
An extra hour of sleep sounds like a pretty good deal. And this Sunday, November 1, Californians get one, at least on the clock.
At 2 a.m., daylight saving time ends, and clocks move back to 1 a.m. That means an extra hour overnight, brighter mornings and sunsets that arrive an hour earlier.
But our bodies don’t always follow the clock as easily as our phones do.
Children may wake up at their usual time. Pets may still expect breakfast on schedule. And for parents getting everyone ready for school or workers heading out before sunrise, even a small change can throw off a familiar routine.
The good news? Turning clocks back is generally easier on the body than losing an hour in the spring. Still, there are a few things worth knowing.
Five fun facts about changing the clocks
1. Sunday has two 1 a.m. hours. When clocks reach 2 a.m., they move backward to 1 a.m. That means the hour between 1 and 2 happens twice. Most smartphones adjust automatically, but kitchen clocks, car dashboards and older appliances may need a little help.
2. We don’t actually gain more daylight. Changing clocks doesn’t change how long the sun shines. It changes when daylight appears on our schedules. Starting Sunday, sunrise and sunset will both occur roughly an hour earlier by the clock.
3. Not every state changes its clocks. Hawaii and most of Arizona don’t observe daylight saving time. California does, so residents still make the switch twice a year.
4. We’ve been doing this for more than a century. The United States first adopted daylight saving time nationally in 1918. Saving energy was one of the original motivations, although whether the practice produces meaningful savings today remains debated.
5. Daylight saving time lasts longer than standard time. Under current federal rules, it runs from the second Sunday in March through the first Sunday in November. That’s nearly eight months of the year.
Why your body may need time to adjust
Ever notice how you sometimes wake up a few minutes before your alarm? Your body has its own timekeeping system.
It’s called the circadian rhythm, an internal clock that helps regulate sleep, alertness and other daily functions.
Sunlight plays an important role in keeping that clock on schedule.
According to the Centers for Disease Control and Prevention, exposure to light helps the brain distinguish between times for wakefulness and sleep.
When clocks move backward, morning light arrives earlier according to the clock. But darkness also arrives earlier in the evening, changing when people commute, exercise or spend time outdoors.
Research has found that the spring transition, when we lose an hour, is associated with disrupted sleep and some short-term health risks. The evidence is less consistent for the fall transition, and the two should not be treated as equally harmful.
Still, gaining an hour doesn’t guarantee an extra hour of sleep.
Some people wake up earlier than expected or feel sleepy at unusual times. Others barely notice the change.
Earlier evening darkness may also be difficult for people sensitive to seasonal changes in daylight. But seasonal depression is not simply caused by turning back the clock. It involves several factors, including the shorter days of fall and winter.
For most people, the adjustment is temporary.
How to make the change easier
You don’t need a complicated plan. A few small habits can help you and your family settle into the new schedule.
Keep your normal bedtime. Don’t stay up an extra hour simply because you can. Adults generally need at least seven hours of sleep, and consistent sleep habits matter more than Sunday’s bonus hour.
Enjoy some morning sunlight. Open the curtains, take a walk or have breakfast outside. Morning light helps signal to your body that it’s time to be awake.
Give children a little flexibility. Young children may wake earlier than their parents expect. Keeping meals, naps and bedtime reasonably consistent can help. If necessary, adjust their routines gradually.
Watch the afternoon coffee. Caffeine too close to bedtime can make falling asleep harder. A dark, quiet and comfortable bedroom also helps.
Prepare for darker evenings. In Los Angeles, the change may be most noticeable on the drive home, during after-school activities or on an evening walk. Drivers should pay extra attention to pedestrians and cyclists as daylight fades earlier.
And if you work overnight Saturday, check with your employer about how the repeated hour affects your shift and pay.
Should we stop changing the clocks?
Sleep experts have been debating that question for years.
The American Academy of Sleep Medicine supports permanent standard time, arguing that it better aligns the clock with the body’s natural response to morning sunlight.
Others prefer the longer, brighter evenings associated with daylight saving time, particularly for outdoor activities and recreation.
For now, California continues changing clocks twice a year.
So enjoy Sunday’s extra hour if you can. Sleep a little longer, take a morning walk or spend more time with family.
Just remember that an extra hour on the clock doesn’t automatically mean an extra hour of rest.
And before going to bed Saturday, check those clocks that don’t change themselves.
For more reporting on sleep, wellness and everyday health, visit Parriva’s Health section.
