Twice every year, families across the country have to change their clocks by one hour, but why do we do it? Changing the clocks is inconvenient and confusing, and the sudden shift can throw off your body’s internal rhythm, leaving you feeling out of sync!
A 2025 poll found that 75% of Americans are in favor of eliminating the time change. You may have even heard that daylight saving time is going away, with many lawmakers pushing to end the practice. Although most people agree that we should end the time change, there’s disagreement on the best way to implement it.
For now, everyone who lives in an area that practices daylight saving time — about 25% of the world’s population and 48 of the 50 states in America — will experience a sudden shift as the clocks turn forward by an hour in the spring and when they go back in the fall.
To help families prepare for the one-hour change and learn why it happens, we put together a guide to daylight saving time:
What is daylight saving time?
Daylight saving time (not “daylight savings time,” which many people say by mistake) is the process of changing the clocks so we gain an extra hour of sunlight in the spring and summer, allowing us to make better use of natural light.
Daylight saving time begins in the spring when we “spring forward” and set clocks ahead by one hour to gain more evening light. This occurs on the second Sunday in March, when the clock turns from 1:59 AM to 3:00 AM.
In the fall, we “fall back” and turn clocks back by one hour, reverting to standard time, so we have more light in the mornings. On the first Sunday in November, the clock turns from 1:59 AM to 1:00 AM.
In 2025, daylight saving time ends on November 2nd. It begins again on March 8th, 2026.
Why do we have daylight saving time?
It’s a common misconception that daylight saving time was established for farming and agriculture. Actually, the agricultural industry is opposed to the time change because it disrupts their work and their animals’ feeding schedules — after all, cows don’t know what time it is!
One of the most significant promoters of daylight saving time was a British builder named William Willett. In 1907, Willett published a pamphlet called “The Waste of Daylight,” where he argued that by changing the clocks for “summer time,” we would save money on lighting costs because evenings would remain naturally light for longer.
*Fun fact: William Willett is the great-great-grandfather of Chris Martin, lead singer of the band Coldplay, which has a song called Clocks! Although there doesn’t appear to be any correlation between the song and daylight saving time, it’s a fun coincidence.
William Willett’s idea did not gain traction while he was alive, but discussions around it arose with the outbreak of World War I in 1914, when countries wanted to save coal for the war effort.
Germany was the first country to establish daylight saving time in 1916, shortly followed by the U.K. and other European countries. The United States established daylight saving time in 1918.
However, the U.S. repealed daylight saving time nationwide the next year in 1919, after World War I ended, though some states and cities continued to change the clocks every year.
In 1942, daylight saving time returned to the U.S. in order to save energy during World War II. Three weeks after the war ended, daylight saving time was once again repealed, but states and cities continued to follow their own schedules.
Then, in 1966, the U.S. passed the Uniform Time Act, standardizing daylight saving time throughout the country.
Every state in the U.S. now follows daylight saving time except Arizona and Hawaii. These two states, which both get plenty of sunlight, passed their own laws and don’t use daylight saving time. The Uniform Time Act says that states can enact permanent standard time, but not permanent daylight saving time.
Why do we continue using daylight saving time?
Proponents of daylight saving time say people enjoy the late summer sunsets and are encouraged to go outside more. The increased daylight hours also provide economic benefits, since people will stay out shopping and enjoying activities later in the evening.
On the other hand, sleep experts, such as the American Academy of Sleep Medicine, say the sudden one-hour shift disrupts our natural sleep patterns, making it more difficult to fall asleep, wake up on time, and feel rested. This results in negative health effects like an increased risk of heart attacks and strokes.
A 2020 study even found that the time change raises the risk of fatal traffic accidents by 6%, due to sleep deprivation and reduced alertness.
Critics also say that although daylight saving time was established to conserve energy, it may actually do the opposite. Lighting accounts for less overall energy consumption today than it did in the 20th century. Plus, extending daylight hours encourages people to use more heating and air conditioning because they’re staying up later.
Although many people want to eliminate the time change so we stick to one time all year long, people can’t agree on which time. Some argue we should be in daylight saving time permanently, giving us an extra hour in the evening.
Sleep experts say we should be on permanent standard time because our internal clock is better aligned with getting light in the morning and sets us up for better sleep cycles.
How can you make adjusting to the time change easier?
A few days before the clocks change, start shifting your family’s bedtime by 15 to 20 minutes each night. You may also want to adjust the timing of other daily routines, such as your meal or exercise schedule, so your body gets used to the new times.
In the spring, set your clocks ahead by one hour on the Saturday before the time change, and then go to bed at your normal bedtime. In the fall, set your clocks back by one hour on that Saturday, and go to bed when you feel tired.
During the week after the time change, head outside in the mornings so you can experience the early morning sunlight. The bright light will help set your internal clock to the new time, regulating your sleep and alertness.
Get plenty of sleep (at least 7 hours) the night before and after the time change.
It can take about a week for everyone to feel back on track with the new time, so be patient with yourself and with your family. People often feel crankier and more irritable after the time change because of the disruption to their sleep schedule.
*For more on how to get a good night’s sleep, check out our blog post: Tips For Parents: How To Help Your Kids Get The Sleep They Need.
Switching between daylight saving time and standard time takes some getting used to, but with planning, preparation, and plenty of sleep, you can be ready to make the change and enjoy the new season ahead! Just don’t forget to change the clock on your microwave.
