When is daylight saving time 2024? What you need to know

Early November means it’s time to turn back the clock and get an extra hour of sleep.

Daylight saving time 2024 ends on Sunday, November 3 at 2 a.m., when the clocks will go back exactly one hour. This time change will remain the same for the next four months, until March 2025, when daylight saving time begins again.

Although the biannual shift seems common to most Americans, many have argued that permanent standard time is more optimal for health.

The American Academy of Sleep Medicine (AASM) reported in a January 2024 study that eliminating seasonal time changes would best align with the body’s circadian rhythm, as daylight saving time can cause a misalignment between your body’s social clock and its internal biological clock.

Here’s everything you need to know about daylight saving time, from when to turn your clock back to tips on how to reduce negative side effects.

When is daylight saving time in 2024?

Daylight Savings Time 2024 began on March 10, 2024, when the clocks changed from 2 a.m. to 3 a.m. Daylight Savings Time 2024 lasts until November 3, 2024, when the clocks go back from 2 a.m. to 1 a.m.

Daylight saving time is an annual practice that affects most, but not all, Americans. It begins on the second Sunday in March each year and ends on the first Sunday in November each year, when we return to standard time.

How does daylight saving time work?

Daylight saving time works by moving the clock forward one hour to allow for more sunlit hours in the evening during the warmest weather months. according to the National Institute of Standards and Technology.

This allows us to maximize the amount of sunlight we get while we are awake. The effect is more noticeable the further you are from the equator, meaning the northern states will feel it more than the southern states.

Contrary to popular belief, daylight saving time was not introduced to help farmers get some extra sun. Instead, it was put into practice during World War I with the Standard Time Act of 1918 as a way to conserve energy, but the actual effects were minimal at best. reported the Scientific American.

How long does daylight saving time last?

Daylight saving time lasts about eight months, from the second Sunday in March to the first Sunday in November.

Daylight saving time 2024 lasts from March 10, 2024 to November 3, 2024.

Which states do not observe daylight saving time?

This is reported by the US Department of TransportationThe following US states and territories do not observe daylight saving time:

Hawaii

Most of Arizona

Puerto Rico

American Samoa

Guam

The Virgin Islands

Northern Mariana Islands

What happens if daylight saving time is permanent?

If daylight saving time were made permanent, clock changes would not occur twice a year. In addition to eliminating the practical hassle, this can provide health benefits for many people.

While it may seem like gaining or losing a single hour of sleep shouldn’t make a big difference, it absolutely does. Studies have also shown an increase in heart attacks, car accidents and other harmful health effects, especially when the clocks jump forward.

Some sleep health experts argue that permanent standard time is preferable to permanent daylight saving time. Ash said that during daylight saving time from March to November, we lose about 30 minutes of sleep per night because our bodies are not properly attuned to the sun.

The American Academy of Sleep Medicine is “in favor of a national, fixed time all year round,” says the organization’s website. The best evidence we now have suggests that year-round standard time (rather than daylight saving time) “best suits human biology and offers clear benefits for public health and safety.”

We’ve made daylight saving time permanent before: In January 1974, President Richard Nixon signed the Emergency Daylight Saving Time Energy Conservation Act into law, which eliminated clock changing for 16 months. Although the move (designed as a two-year experiment) was initially quite popular, public opinion turned later in the year. Lawmakers ended the experiment prematurely, and standard time was reintroduced in October 1974.

More recently, the Sunshine Protection Act, which would make daylight saving time year-round, passed unanimously in the Senate in 2022, but did not pass in the House of Representatives, so it was not signed into law. The bill was reintroduced in 2023, but has since stalled.

Tips to reduce the health effects of daylight saving time

You can reduce the negative health effects of the end of daylight saving time by making some adjustments to your routine.

Before the time change:

Reconsider your bed and wake times: On the days before the change, try to go to bed and wake up later to get used to the one-hour shift. Stay up an hour after your usual bedtime the night before.

Also change your children’s schedules: Adjusting your children’s schedules in the days leading up to the change can help them adjust better and feel less sleepy on the way to school on Monday morning. say experts.

Change your clocks: “The brain looks for visual cues to tell what time it is,” Ash said. Try to set the time on your watch and clock 15 minutes later each day before daylight saving time ends.

After the time change:

Avoid naps: “If you feel sleepy the day after the change, try to avoid napping as this will reduce the amount of sleep pressure present at bedtime and could cause longer-term sleep problems. If you must take a nap, keep it for 15 to 20 minutes, ideally in the late morning,” says Candice A. Alfano, Ph.D., director of the University of Houston Sleep and Anxiety Center of Houston.

Find the sun: When daylight saving time ends, it means there will be fewer hours of sunshine while you’re awake, so try to get as much sun as possible during your waking hours. “Light has powerful effects on our internal body clock and makes you feel less tired,” Alfano added.

Practice good sleep hygiene: Year-round, it’s important to prioritize good quality sleep, with practices such as limiting screens before bed, having a consistent bedtime, exercising regularly (and not too close to bedtime), reducing caffeine and alcohol intake, and trying to control your stress levels.

Be careful while driving: Losing an hour of sleep increases the number of car accidents nationwide, but there is also a greater risk after we fall back into November. So make sure you are extra careful behind the wheel in the days after the time change.