Daylight saving time ends on the first Sunday in November

In the United States, clocks move back one hour at 2 a.m. on the first Sunday of November. That means if you live in a state that observes daylight saving time, you'll set your clocks back before bed on Saturday night, or they'll adjust automatically if they're connected to the internet. The hour between 1 a.m. and 2 a.m. happens twice that night — once before the change and once after.

This shift is called "falling back" because the clock literally goes backward. It marks the end of daylight saving time and the return to standard time, which lasts until the second Sunday in March when clocks spring forward again.

Key Takeaways

  • Clocks fall back one hour at 2 a.m. on the first Sunday in November in most U.S. states.
  • Not all states observe daylight saving time — Hawaii and most of Arizona stay on standard time year-round.
  • The time change affects when sunrise and sunset occur, with sunset arriving about an hour earlier after the clocks change.
  • You'll gain an hour of sleep that night, but the shift can temporarily disrupt your sleep schedule and mood.

Which states don't change their clocks

Hawaii and most of Arizona do not observe daylight saving time and keep their clocks on standard time all year. A few U.S. territories — including Puerto Rico, the U.S. Virgin Islands, Guam, and American Samoa — also stay on standard time year-round.

Some counties within states that officially observe daylight saving time have chosen to stay on standard time instead. If you live near a state border or in a region with mixed observance, check your local government's website or your phone's settings to confirm what time zone your area follows.

What changes about daylight after the clocks fall back

When clocks fall back in November, sunset arrives roughly one hour earlier than it did the day before. If sunset was at 5 p.m. on Saturday, it will be around 4 p.m. on Sunday. Sunrise also shifts earlier, though the change is less noticeable because most people are asleep.

The practical effect is that it gets dark much earlier in the evening. This shift happens because standard time aligns the clock more closely with the sun's actual position in the sky during winter months. By early December, sunset in most of the continental U.S. occurs between 4 p.m. and 5 p.m., depending on your latitude.

How the time change affects sleep and mood

Falling back gives you an extra hour of sleep that night — your alarm will go off at what feels like an hour later than usual. However, the shift can still disrupt your sleep schedule. Your body's internal clock, which responds to sunlight and darkness, doesn't adjust instantly to the one-hour change.

Some people experience temporary mood changes or feel more sluggish in the days after the clocks fall back, partly because of the earlier darkness and partly because of the disruption to their circadian rhythm. The effect is usually mild and passes within a few days as your body adjusts. If you're sensitive to seasonal changes, the earlier sunset in November and December can contribute to seasonal mood shifts that last through winter.

How to prepare for the time change

The easiest approach is to let your devices handle the change automatically. Smartphones, computers, and internet-connected devices update their clocks without your input. Clocks that don't connect to the internet — including car clocks, oven clocks, and wall clocks — need to be adjusted manually.

If you want to adjust your sleep schedule gradually, you can shift your bedtime 15 minutes earlier each night for a few nights before the change. This gives your body a gentler transition than a sudden one-hour shift. On the night of the change itself, set your clocks back before bed, or do it first thing Sunday morning if you prefer to sleep through the transition.

Why the U.S. still changes clocks

Daylight saving time was introduced during World War I to conserve energy, and the practice has continued with the idea that it saves electricity by shifting daylight to evening hours when more people are awake. However, research on actual energy savings is mixed — some studies show modest savings, while others show little to no benefit, especially in modern times when air conditioning and heating use patterns have changed.

The time change remains in place largely because of habit and because different groups benefit from it in different ways. Retailers and recreation industries prefer the extra evening daylight in summer, while farmers and others who work by sunlight have different preferences. Several states have proposed legislation to stay on daylight saving time year-round or to switch to standard time permanently, but federal law currently requires states to observe standard time if they choose not to observe daylight saving time.

Frequently Asked Questions

Do I need to change my phone's clock manually?

No. Smartphones automatically update to the new time as long as your device is connected to the internet and has automatic time zone updates enabled. Check your phone's settings under Date & Time to confirm automatic updates are turned on.

What time do clocks change on the night of the switch?

Clocks change at 2 a.m. on the first Sunday in November. Most people adjust their clocks before bed on Saturday night to avoid confusion, but the official change happens at 2 a.m. Sunday morning.

Will I lose an hour of sleep when clocks fall back?

No — you gain an hour. The hour between 1 a.m. and 2 a.m. occurs twice, so you actually sleep longer that night. However, your body's internal clock may not adjust immediately, so you might not feel the benefit right away.

What should I do if I work the night shift when clocks change?

If you work overnight, confirm with your employer how they're handling the extra hour. Some employers pay for the full extra hour worked, while others adjust schedules differently. Check your employee handbook or ask your manager before the change date.