Daylight saving ends early this year — 3 simple hacks to save your sleep schedule

It always seems like the clocks change too soon, but this year they really do. November 2, 2025, is one of the earliest possible dates for the end of daylight saving time.

That means mornings will be lighter for a while, but evenings will get dark a lot faster. Getting an extra hour of sleep sounds nice, but changing the time can still mess up your body's clock. Sleep experts say that you should make plans ahead of time to avoid being tired, having trouble sleeping, and having low energy.

So, what can you do to make the change go well? Here are some things you can do to make the change go more smoothly.

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How does the time change affect how well you sleep?

A lot of people feel tired in the morning and have trouble falling asleep at night when the clocks go back. The circadian rhythm is the body's natural sleep-wake cycle. It works best when things stay the same. If the time changes by even one hour, it can be hard to sleep for a short time, as per a report by Tom’s Guide.


"Falling back" gives us an extra hour compared to losing one in the spring, but the sudden change still makes us feel less rested. Some people may have trouble falling asleep at night, while others may wake up earlier than usual as their bodies adjust to the change.

How do you get ready?

Experts say you should start getting used to the change a few days before it happens. Before November 2, try to go to bed and wake up 10 to 15 minutes earlier every night. Your body will get used to the change over time, not all at once, as per a report by Tom’s Guide.


Another good way to do this is to be outside in the sun. Morning light can help reset the body's clock by lowering melatonin levels and raising energy levels during the day. A short walk or jog in the morning can also help you focus better and sleep better at night.

A relaxing bedtime routine teaches your body even more when to relax. Doing the same things every night, like reading, taking a warm bath, or meditating, can help you relax and sleep better, as per a report by Tom’s Guide.


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What tools can help when things aren't going well?

As the mornings and evenings get darker, tools that use light can help make the change easier. For example, sunrise alarms gradually brighten the room to look like natural daylight, which makes waking up less jarring than a loud phone alarm.

You could also use SAD lamps. These light therapy devices look like sunlight and can help you feel less tired, sad, and sluggish when the days are shorter and darker, as per a report by Tom’s Guide.

Lastly, experts say that how often you sleep is more important than how long you sleep. Even if you sleep for different amounts of time, going to bed and waking up at the same times every day keeps your circadian rhythms stable and makes you feel more rested overall.

How can you keep your sleep the same after the change?

The most important thing to do when the clocks change is to stick to your routine. Choose a time to go to bed that works for you and stick to it every night. This will help you make regularity a top priority, as per a report by Tom’s Guide.

Don't stay up too late using screens or other things that keep you awake. Instead, use soft cues like dim lighting or calming activities to get your body ready for bed.

FAQs

What day in 2025 will daylight saving time end?
One of the earliest possible dates is Sunday, November 2.

Why is it hard to sleep when the time changes?
It messes up the body's circadian rhythm, which needs to be regular to work right.