Daylight saving hacks to adjust to time change
Daylight saving can be a jarring transition. Here’s how to ease into it.
Problem Solved, USA TODAY
The time to “spring forward” is nearly upon us.
As seasons begin to change, time itself will be forced to catch up. Daylight saving time starts in just over a week, and as part of spring forward, clocks must be set forward one hour.
According to Norwegian time zone website Time and Date, there will be more light in the evening and less light in the morning, according to Norwegian time zone website Time and Date.
Setting clocks forward was introduced in the U.S. to make better use of natural daylight and save energy, Time and Date reports. The nation has followed this “schedule” since 2007.
Here’s what to know about daylight saving time in 2026, including when it starts and ends.
When do we ‘spring forward?’
We will “spring forward” at 2 a.m. on Sunday, March 8. Americans should set their clocks forward one hour, to 3 a.m. to account for the change.
That day, sunrise and sunset will be about one hour later than the previous day, and there will be more light in the evening and less light in the morning.
Daylight saving time in the U.S. starts on the second Sunday in March and ends on the first Sunday in November. In 2026, daylight saving time ends on Sunday, Nov. 1.
Do all states observe daylight saving time?
No. Hawaii and most of Arizona, for instance, do not observe daylight saving time, though most states in the U.S. do.
Arizona doesn’t observe it because of the state’s desert climate. The Navajo Nation, which spans parts of Arizona, Utah and New Mexico, does participate in daylight saving time.
U.S. territories American Samoa, Guam, Northern Mariana Islands, Puerto Rico, and the U.S. Virgin Islands also do not participate in daylight saving time.
Does daylight saving time negatively impact your health?
According to the Johns Hopkins Bloomberg School of Public Health, the adjustment may disrupt sleep patterns for over 300 million people, making daylight saving time difficult for some.
Researchers and medical professionals have said adjusting clocks twice a year can lead to increased risk of mood disturbances and hospital admissions, as well as potential car crashes.
Here are a few tips, courtesy of Time and Date, to combat difficulties during daylight saving time:
- Adjust your sleep gradually. Prior to daylight saving time, go to bed 10 to 15 minutes earlier each night. Before daylight saving time ends, wake up a little earlier.
- Get some morning light by going outside early to reset your body clock naturally.
- Limit the amount of caffeine you consume, especially late in the day.
- Keep a consistent sleep and meal routine, including on weekends.
Contributing: Emily Vetter, USA TODAY
