When is the 2026 fall time change? Daylight saving time ends at 2 a.m. local time on Sunday, and clocks should be set back one hour before going to bed. Standard time then lasts until March 14, when daylight saving time returns.
Lauran Neergaard said one practical step is to get outside after the switch. “One tip: Try to get outside for some morning sun — it'll help your body clock reset faster.”
That advice fits the way the change works on the body. Morning light helps synchronize the brain's master clock, while too much light in the evening delays the melatonin surge that supports sleep. The circadian rhythm also helps regulate heart rate, blood pressure, stress hormones and metabolism, so even a 1 hour shift can unsettle routines.
-NORC Poll
The recurring switch still has little support. An -NORC poll last year found that only 12% of American adults were in favor of the twice-yearly time changes, and almost half opposed them. The routine continues anyway, which means most Americans still have to adjust work and school routines even though start times do not move.
Hawaii and Arizona
Hawaii and most of Arizona do not change clocks and remain on standard time. For everyone else, the practical step is simple: set clocks back one hour Sunday night, then expect earlier darkness and earlier morning light after the change.
The next shift comes on March 14, when daylight saving time returns. Until then, standard time stays in place, and the usual advice is to treat the change like a small schedule reset rather than wait for sleep to catch up on its own.
