When the Clocks Fall Back, Keep Your Sleep Steady

In most of the U.S., the clocks went back an hour at 2 a.m. on Sunday, November 1. The extra hour sounds like a gift. But many people find the week after the change a little off: waking too early, feeling sleepy by late afternoon, darker evenings that make it harder to do anything after work.

It's a good week to pay attention to something that often matters as much as how long you sleep: when you sleep.

Regular timing matters

In a 2024 study in the journal Sleep, Daniel Windred and colleagues analyzed sleep data from wrist-worn activity trackers for 60,977 people in the UK Biobank, then followed their health over several years. People with the most irregular sleep timing had a higher risk of dying during the study period than those with more regular sleep. In this data set, sleep regularity predicted risk more strongly than how long people slept.

This is an observational study, so it shows an association, not proof that irregular sleep causes harm. An accompanying commentary noted that UK Biobank participants aren't very diverse, so the findings need to be tested in other groups. But it adds to a broader message from sleep researchers: consistency matters.

The most helpful sleep habit may be the simplest one: keep the same times.

Getting through the clock change

The American Academy of Sleep Medicine suggests adults aim for at least seven hours of sleep a night around the time change and adjust sleep and wake times gradually. Some practical ways to apply that:

• Pick your new wake time and keep it, including next weekend.
• Get bright light in the morning. It helps your body clock settle into the new schedule.
• Go to bed when you're sleepy, but avoid long late-afternoon naps as you adjust.
• Plan for darker evenings. If you usually spend evenings on your own project or hobby, a well-lit space can help you stay alert.
• Be patient with yourself for a few days.

Hawaii and most of Arizona don't change their clocks, so if you live there, this week is business as usual.

If you have ongoing trouble sleeping, talk to a doctor. Persistent sleep problems are worth getting checked.

Why consistency helps the rest of your life

Steady sleep often means steadier energy, and steadier energy makes it easier to show up for the things that matter to you outside work. A consistent bedtime can also protect a regular evening or morning slot for your own project.

Where an accountability partner helps

Sleep is easy to trade away for one more hour of work. An accountability partner can help you set a realistic bedtime and wake time, and help you protect them when work starts creeping into your evenings. Treat your sleep schedule like any other commitment you're working on together.

This week

Choose a wake time you can keep every day for the next seven days, weekends included. Write it down, set an alarm, and get some daylight within an hour of waking. At the end of the week, notice how your energy compares.