Clocks fall back Nov. 1. How to protect your sleep through the switch

Set a reminder: daylight saving time ends at 2 a.m. on Sunday, Nov. 1, 2026, when clocks move back to 1 a.m. standard time, ABC7 New York reported. Most phones adjust on their own, but stove clocks, car dashboards and older alarm clocks will need a hand.

The extra hour sounds like a gift, yet darker afternoons and a shifted schedule can throw off sleep for some people. It is a good moment to revisit basic sleep habits.

How much sleep adults need

The Centers for Disease Control and Prevention lists these targets:

CDC habits for better rest

• Go to bed and get up at the same times every day, weekends included.
• Keep the bedroom dark, quiet and cool.
• Put away phones, tablets and other screens about 30 minutes before bed.
• Skip heavy meals and alcohol close to bedtime.
• Avoid caffeine in the afternoon and evening.
• Stay physically active during the day.

Keeping your usual wake-up time on Sunday and Monday, rather than sleeping in, can help your routine settle into the new clock.

When to get help

Occasional restless nights are common. If trouble falling or staying asleep lasts, or you feel very drowsy during the day, talk with your doctor or another clinician, who can look for underlying causes.