Home / Blog May 01, 2024

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When Does Day Light Savings End (2024)?

In this blog, we share when Daylight Savings Time (DST) starts and ends this year. We also expand on the connection between daylight savings and your circadian rhythm and offer you some tips to maintain a healthy sleep routine.

When Does Day Light Savings End


Daylight Savings Time (DST) typically disrupts your body’s sleep-wake cycles.

It helps to start making gradual changes to your bedtime as you approach DST.

Limit light exposure during evening hours to help your body feel sleepy. 

Did you know?
The Monday following the start of DST is associated with an increase in heart attacks and workplace injuries – the hour lost in sleep may have a role to play in this!

In 2024, the clocks spring ahead on March 10 and Daylight Savings Time (DST) ends on November 3. During the first and last few days of DST, most people experience a change in their sleep patterns. Not to worry though – in this blog, we share all things DST to ensure that you are well prepared for the shift.

Let’s start with understanding what exactly DST is!

What is Daylight Savings?

“Daylight Savings” is when the clocks move forward by one hour during the warmer months of spring and summer. The clocks spring ahead to increase the amount of time you have in the day, which reduces the need for artificial lights at night. This means that you effectively shift one hour of daylight from the morning to the evening

The main goal of Daylight Saving Time (DST) is to make better use of natural light, conserve energy, and encourage outdoor activities during the day. In the United States, the clocks are usually set forward one hour in the spring (“springing forward”) and set back one hour in the fall (“falling back”) to standard time.

But, we are not the only country that observes DST… let’s look at a few more in the next section!

sleeping with napper for daylight savings

Which Countries Observe Daylight Savings?

Daylight Saving Time (DST) is observed in several countries worldwide, but not all countries participate. The decision to observe DST is made at the national or regional level, and the start and end dates can differ from place to place as well. As of January 2024, here are a few regions and countries that tag along on the DST train:

  1. United States (except Arizona and Hawaii, and some territories)
  2. Canada (except Saskatchewan, most of which does not observe DST)
  3. Most European Union (EU) countries
  4. United Kingdom
  5. Some parts of Australia (some states, like New South Wales and Victoria)
  6. New Zealand
  7. Some South American countries, such as Brazil and Chile
  8. Israel 

And here are regions that do not observe DST:

  1. Most of Africa (Egypt is the only African country that observes DST)
  2. Most of Asia (only Mongolia and a few countries in the Middle East observe DST)
  3. Most of Central and South America
  4. Parts of Australia (such as Queensland and Western Australia)
  5. Most of Mexico (except a few parts like Baja California) 

DST observation can change at any moment, and some regions may change their stance on it over time. Although the dates change every year, there are trends on when the clocks spring forward and fall back. Let’s look at this more closely!

When Do The Clocks Spring Ahead?

Here are general guidelines for when DST starts:

In the United States:

DST usually starts on the second Sunday in March. Clocks are set forward by one hour at 2:00 AM local time.

In the European Union:

DST typically starts on the last Sunday in March. Clocks are set forward by one hour at 1:00 AM Universal Time Coordinated (UTC).

In the United Kingdom:

DST usually begins on the last Sunday in March. Clocks are set forward by one hour at 1:00 AM GMT (Greenwich Mean Time).

Because DST dates change yearly, you will notice a shift in your sleep patterns. This is because DST impacts your body by interfering with your sleep-wake cycles, also known as the Circadian Rhythm.

Let’s discuss this some more in the next section!

couples snuggling with bearaby napper

How Daylight Saving Time Impacts the Circadian Rhythm

The circadian rhythm is the body’s internal biological clock that regulates several physiological and behavioral processes over a 24-hour cycle. It is influenced by external factors such as light and darkness. When DST begins, and the clocks are set forward in the spring, there is a sudden shift in the timing of daylight exposure.

This can affect your sleep-wake cycles, as well as other bodily functions that are influenced by the circadian rhythm. The abrupt change in time can lead to disruptions in sleep patterns, difficulty falling asleep, and changes in overall sleep quality.

Some people may adjust to the time change more easily than others, but for many people, it takes a few days or even weeks for their circadian rhythm to adapt to the new schedule. The body may still be in sync with the previous time, leading to feelings of fatigue and grogginess.

On the other hand, when DST ends in the fall, and the clocks are set back, there is an extra hour of sleep available, which may have a different impact on the circadian rhythm.

So, what can you do to maintain a healthy sleeping pattern during these DST changes? Let’s look at some answers in the next section.

Sleeping Tips For Daylight Savings Time (DST)

Here are some practical ways you can encourage your body to make a smooth transition into DST in the spring and out of it in the fall:

1. Gradual Adjustments: Start adjusting your bedtime gradually a few days before the time changes. Shift your bedtime and wake-up time by 15 minutes earlier each night to help your body adapt slowly to the new schedule.

2. Expose Yourself to Light: Exposure to natural light in the morning can help regulate your circadian rhythm. Spend time outdoors or open your curtains to let in sunlight. This helps signal to your body that it’s time to wake up.

3. Limit Evening Light Exposure: In the evening, reduce exposure to bright lights, especially blue light emitted by screens like your phone and computer. Consider using blue light filters on electronic devices and dimming lights in the hours leading up to bedtime.

4. Maintain a Consistent Sleep Schedule: Stick to a consistent sleep schedule, even on weekends. Going to bed and waking up at the same time each day helps regulate your body’s internal clock.

5. Create a Relaxing Bedtime Routine: Establish a calming routine before bedtime to signal to your body that it’s time to wind down. This could include activities such as reading a book, taking a warm bath, or practicing relaxation techniques.

6. Limit Stimulants: Avoid consuming stimulants like caffeine and nicotine close to bedtime as they can interfere with your ability to fall asleep.

7. Use Sleep Tools: There are a number of items you can use to encourage your body to fall asleep by promoting relaxation. One example of this is weighted blankets because they provide gentle pressure on your body, promoting a sense of security and calmness. For nights when you just can’t fall asleep, consider a weighted blanket like our Cotton Napper to help you fall asleep faster and wake up feeling refreshed!

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Daylight Savings Time (DST) is not an easy change to navigate. Many people find this to be a time of the year when they need to be more intentional about their sleep hygiene.

Some useful tips to help you maintain a sleep-friendly environment include making gradual adjustments before DST starts, limiting light exposure at night, and using sleep aids like weighted blankets. This way, although your sleep-wake cycles will be affected by DST, your sleep will remain restorative and rejuvenating!