Daylight saving time ends Sunday; experts advise morning sunlight to ease the shift

Daylight saving time will end at 2 a.m. local time on Sunday, requiring clocks to be set back one hour. The change will bring darker afternoons but also an extra hour of sleep for many Americans. Health organizations such as the American Medical Association and the American Academy of Sleep Medicine advise getting morning sunlight to help the body’s internal clock adjust more quickly.

A recent AP-NORC poll found that only 12% of U.S. adults support the biannual time changes, with nearly half opposed. While the spring shift is often cited as more disruptive, many people also miss the additional evening daylight in the fall. The poll indicated a preference for keeping the extra evening hour of daylight.

Experts explain that the brain’s master clock relies on exposure to natural light to regulate sleep-wake cycles, hormone release, and other bodily functions. Morning light helps synchronize this rhythm, whereas bright evening light—whether from extended daylight or screens—can delay melatonin production and disrupt sleep.

Even a one-hour shift can affect sleep schedules because work and school start times remain unchanged. The spring transition has been linked to short-term increases in traffic accidents and heart attacks, while the fall can exacerbate seasonal affective disorder for some individuals.

To ease the adjustment, authorities suggest gradually shifting bedtime by 15 minutes on the nights leading up to the change and seeking morning sunlight, or sitting by a window if outdoor exposure is not possible.

Legislative efforts to eliminate the twice-yearly clock change continue. In July, the U.S. House of Representatives passed the Sunshine Protection Act, which would make daylight saving time permanent. President Donald Trump has expressed support for the measure and is urging senators to back it.