DARIEN, IL — When Americans turn their clocks back one hour on Sunday, Nov. 1, they will once again participate in a practice most would rather leave behind. As Congress weighs competing proposals that would end seasonal clock changes, the American Academy of Sleep Medicine and the Coalition for Permanent Standard Time are urging lawmakers to adopt year-round standard time, the option that best aligns with human biology and supports healthier sleep, improved safety, and overall well-being.

Two bills currently before Congress would take different approaches to ending the annual clock changes. The Sunshine Protection Act (H.R. 139) would make daylight saving time permanent, resulting in later sunrises and darker mornings, particularly in the winter, which can disrupt sleep patterns and have implications for health and safety. The Sunshine for Our Kids Act (H.R. 9638) would establish permanent standard time nationwide, preserving morning light, which is essential for regulating sleep, mood, and alertness.

“Changing the clocks can have consequences for sleep, health, and safety, yet we require millions of Americans to do it twice a year,” said Dr. Karin Johnson, sleep medicine physician and co-chair of the coalition’s steering committee. “This should be the last time we ever have to change our clocks. Lawmakers have an opportunity to end this cycle for good by choosing permanent standard time for brighter mornings, better sleep, and safer streets.”

Why permanent standard time is the healthier choice

Sleep experts support permanent standard time because it aligns more closely with the body’s natural circadian rhythm, which is regulated in part by exposure to sunlight. Brighter mornings help synchronize the internal clock, making it easier to wake up, stay alert during the day, and maintain healthy sleep patterns. In contrast, permanent daylight saving time would create darker winter mornings, reducing exposure to the morning light that is critical for sleep, mood, and daytime functioning. The United States tried year-round daylight saving time before, but concerns about dark mornings and public safety quickly forced Congress to reverse course.

“Americans are tired of changing their clocks,” Johnson added. “As policymakers consider ways to end this practice, we encourage them to follow the science. Permanent standard time offers the best alignment with the body’s internal clock, making it the healthiest choice for sleep, safety, and well-being. The benefits are especially important for our adolescents and teens, who are particularly sensitive to the loss of morning light, helping to reduce depression and improve school performance.”

How to adjust to the fall time change

To navigate the “fall back” time change, the AASM recommends:

  • Prioritize your sleep. Get at least seven hours of sleep per night before and after the time change.
  • Start adjusting bedtimes early. In the days before the clock change, shift your bedtime slightly later along with other daily “time cues,” such as meals and exercise.
  • Set your clocks. Set your clocks to the new time on Saturday evening and go to bed at your normal bedtime.
  • Keep a consistent schedule. Wake up at the same time each day, including weekends.
  • Prioritize morning light. Head outdoors for early morning sunlight in the days following the time change to help reset your internal clock.
  • Be mindful of afternoon caffeine. Avoid extra caffeine late in the day, especially while your body is adjusting.
  • Give kids extra time to adjust. Children and adolescents may need more time to adapt, so keep bedtime routines steady.

For more information about daylight saving time and to find additional resources from the AASM about sleep disorders, treatments, and sleep health, visit SleepEducation.org. Anyone who has a sleep problem can use the AASM’s sleep center directory to get help from the sleep team at an accredited sleep center.

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About the Coalition for Permanent Standard Time
Established in 2023, the Coalition for Permanent Standard Time is a dedicated group of diverse organizations and individuals that support the elimination of biannual clock change in the United States through the restoration of permanent standard time. The founding organizational members are the American Academy of Sleep Medicine, National Sleep Foundation, Save Standard Time, Sleep Research Society, and Society for Research on Biological Rhythms (ditchDST.com).

About the American Academy of Sleep Medicine
Established in 1975, the AASM is a medical association that advances sleep care and enhances sleep health to improve lives. The AASM membership includes more than 9,500 physicians, scientists, and other health care professionals who help people who have sleep disorders. The AASM also accredits 2,300 sleep centers that are providing the highest quality of sleep care across the country.

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