The Clocks Fell Back. Here's How to Reset Your Sleep This Week

The extra hour is spent. In the United States, daylight saving time ended at 2 a.m. on Sunday 1 November 2026, when clocks fell back to 1 a.m., according to FOX 5, citing the National Institute of Standards and Technology. Hawaii and most of Arizona do not change. Britain and most of Europe moved a week earlier, on Sunday 25 October.

The Sleep Foundation, in guidance updated on 27 October, says the autumn change is generally gentler than the spring one, and for many people it simply means an extra hour in bed. But some still struggle with the new wake-up time, because the body clock runs largely on light, and studies have linked both clock changes to mood disturbance and traffic accidents. For most people, the effects fade within days or weeks.

The five-step reset

• Fix the wake time. Get up at the same hour every day, weekends included; the Sleep Foundation puts a consistent schedule first.
• Get outside in the morning. Daylight early in the day helps reset your rhythm; a short walk before work counts.
• Move caffeine earlier. A sleep-hygiene leaflet from Royal Berkshire NHS Foundation Trust suggests avoiding caffeine and alcohol four to six hours before bed.
• Dim the evening. The same NHS leaflet advises screens off at least an hour before bed and a dark, quiet bedroom at 18 to 24°C.
• Keep naps short. The Sleep Foundation suggests 20 minutes or less, so they do not steal from the night.

Alcohol is the trap of the season. A nightcap may help you drift off, but the Sleep Foundation notes that alcohol disrupts sleep quality. Melatonin may help shift the rhythm, but only after you have spoken to a doctor.

How much sleep is enough

The American Academy of Sleep Medicine (AASM) recommends about seven to eight hours a night for adults, while noting that individual needs vary. The AASM also backs permanent standard time; its 2024 position statement argues that it fits the body's natural circadian rhythm better. Until lawmakers settle the question, the twice-yearly switch is yours to manage.

Your body does not read the clock on the wall. It reads the light in the morning.

Give yourself a week. If you are still waking exhausted, snoring heavily or lying awake most nights after that, talk to your doctor: persistent poor sleep can point to a treatable condition. This guide is educational and is not medical advice.