The clocks fall back on Sunday, Nov 1: a gentler week of sleep

This is general information from Monarch Bay Chiropractic, the practice of Dr. Scott Kirchner, D.C.

This Sunday, Nov 1, daylight saving time ends. At 2 a.m., the clock goes back to 1 a.m. and that hour repeats, so the day gets an extra hour.

That extra hour comes at a good moment to reset your sleep routine. Here's a gentle plan for the weekend and the week after, built on advice from the CDC, the National Heart, Lung, and Blood Institute (NHLBI) and the American Academy of Sleep Medicine (AASM).

What changes on Sunday

Daylight saving time ends at 2 a.m. local time on the first Sunday in November. In 2026, that's Sunday, Nov 1, according to the National Institute of Standards and Technology (NIST).

The AASM points out that the change arrives when it's already getting dark earlier in the evening. It also sees the extra hour as an ideal chance for people who are short on sleep to adopt an earlier bedtime. One extra hour won't erase a long-running sleep debt, but waking up more refreshed can be a nice nudge to keep the habit going.

How much sleep is enough?

The CDC notes that the amount of sleep you need changes as you age. It lists 7 or more hours a night for adults 18 to 60, 7 to 9 hours for ages 61 to 64, and 7 to 8 hours for adults 65 and older. If your nights have been running short, this weekend is a natural place to start closing the gap.

Try this: a gentler week of sleep

Pick one or two that fit your week. All of them are optional.

1. Saturday night: change the clocks at bedtime. The AASM suggests waiting to set the clocks back until you're getting ready for bed, going to bed at your usual time, then waking at your usual time in the morning. After that, keep the earlier bedtime.
2. Keep one wake-up time all week. The NHLBI suggests keeping the same sleep schedule on weeknights and weekends, with no more than about an hour's difference.
3. Get outside in daylight. The NHLBI suggests spending time outside every day, when possible, and being physically active. An easy 10-minute walk around the block or along the harbor does both. If it's dark when you leave for work, a lunchtime walk works too.
4. Give screens an early curfew. The CDC suggests turning off electronic devices at least 30 minutes before bed. The NHLBI notes that bright light from a TV or computer screen may signal the brain that it's time to be awake.
5. Set up the bedroom. The NHLBI suggests a bedroom that's quiet, cool and dark.
6. Time the extras. Have caffeine earlier in the day, and skip large meals and alcohol right before bed (CDC). If you nap, keep it short and early: the NHLBI suggests adults nap no more than 20 minutes, earlier in the afternoon.

Walk at an easy pace and stop if anything hurts. Check with your doctor first if you're pregnant, injured or managing a health condition. If you have new or worsening symptoms, see your doctor; for an emergency, call 911.

Darker evenings: small adjustments

With sunset an hour earlier by the clock, evenings change shape. A few ideas:

• Move your walk earlier, to lunch or right after work, so you still catch some daylight.
• Turn the lights on early. Our post on how balance works includes a short home check with lights at the top and bottom of the stairs and night lights along the path to the bathroom.
• Balance the screen time. If longer evenings mean more time on a phone or laptop, our three quick resets for screen time take about a minute.
• End the day on a calm note. Our two-minute gratitude practice fits easily into a wind-down routine.

When to talk with your doctor

If sleep problems keep coming back, talk with your healthcare provider. The CDC notes that a provider can check for common sleep disorders and run tests, including sleep studies, if needed. It can help to bring a few notes to that visit: when you go to bed, when you wake up and how you feel during the day.

Quick answers

When does daylight saving time end in 2026?

At 2 a.m. local time on Sunday, Nov 1. The clock goes back to 1 a.m., and that hour repeats (NIST).

How do I make the most of the extra hour?

The AASM suggests changing the clocks right before bed, going to bed at your usual time and waking at your usual time. Then keep that earlier bedtime through the week.

How much sleep do adults need?

The CDC lists 7 or more hours a night for adults 18 to 60, and 7 to 8 hours for adults 65 and older.

Is it OK to nap this week?

If you nap, keep it short and earlier in the afternoon. The NHLBI suggests adults nap no more than 20 minutes.

Sleep well this weekend

Enjoy the extra hour, and pick one habit to keep. If you'd like to talk with someone about how you move and feel day to day, Dr. Scott Kirchner, D.C., is welcoming new patients at our Dana Point office in Monarch Bay Plaza and our Mission Viejo office. Request a visit, and our Patient Care Coordinator will call you to find a time.

General information, not medical advice. Please talk with your own doctor about your situation.

Sources

• National Institute of Standards and Technology (NIST) (2026, last updated Feb 9). Daylight Saving Time Rules. https://www.nist.gov/pml/time-and-frequency-division/popular-links/daylight-saving-time-dst
• American Academy of Sleep Medicine, Sleep Education (2014). Fall back to an earlier bedtime as daylight saving time ends. https://sleepeducation.org/fall-back-earlier-bedtime-daylight-saving-time/
• Centers for Disease Control and Prevention (CDC) (2023, last reviewed Nov 20). About Sleep. https://www.cdc.gov/sleep/about/index.html
• National Heart, Lung, and Blood Institute (NHLBI), National Institutes of Health (2022, last updated Mar 24). Sleep Deprivation and Deficiency: Healthy Sleep Habits. https://www.nhlbi.nih.gov/health/sleep-deprivation/healthy-sleep-habits