6 tips to adjust your sleep when daylight saving time ends
Daylight saving time ends Sunday, Nov. 1, 2026, at 2 a.m., when clocks move back one hour. While the time change means an extra hour on the clock, it can also affect your sleep schedule, energy levels and daily routine.
With earlier sunsets and shorter days ahead, you may notice changes in when you feel tired or alert. Here are six ways to adjust to the end of daylight saving time and maintain healthy sleep habits throughout the semester.
1. Keep a consistent sleep schedule
Your body follows an internal clock that helps regulate when you feel awake and sleepy. Even a one-hour time change can temporarily disrupt that rhythm.
To help your body adjust, try going to bed and waking up around the same time each day, including weekends. You can also gradually shift your bedtime and wake-up time in the days leading up to the change if needed.
Aim for seven to nine hours of sleep each night to support your energy, focus and overall well-being. Keeping a consistent routine can help you feel more rested as your body adjusts to the new schedule.
2. Get natural light in the morning
Natural light plays an important role in regulating your body's internal clock. Getting outside in the morning can help you feel more alert during the day and support your sleep schedule at night.
Try walking to class, enjoying your morning coffee outside or taking a short break outdoors between classes. Even a little time in natural daylight can help reinforce your body's sleep-wake cycle.
With the sun setting earlier after daylight saving time ends, making time to get outside during daylight hours can also help support your mood and energy.
3. Create a relaxing bedtime routine
A consistent nighttime routine can help signal to your body that it's time to wind down. Set aside some time before bed for relaxing activities, such as reading, taking a warm shower, stretching or listening to calming music.
Consider limiting screen time before bed, especially activities that keep you engaged or alert. You can also dim your screen, silence notifications or use your phone's sleep settings to reduce distractions.
Creating a comfortable sleep environment can make a difference, too. CU Boulder offers free wellness supplies, including earplugs and eye masks, at campus Wellness Suites and vending machines, and through Buff Boxes.
4. Be mindful of caffeine, alcohol, cannabis and late-night meals
What you eat and drink throughout the day can affect how well you sleep at night.
- Limit caffeine later in the day. Coffee, energy drinks and other caffeinated beverages can make it harder to fall asleep, even several hours after you consume them.
- Avoid alcohol and cannabis close to bedtime. While alcohol and cannabis may initially make you feel sleepy, it can disrupt your sleep quality throughout the night.
- Pay attention to meal timing. Heavy meals right before bed can interfere with sleep. If you're hungry in the evening, try a light snack, such as a banana, yogurt or a handful of nuts.
Making small adjustments to these habits can help you maintain more restful sleep.
5. Take short naps when needed
Feeling tired during the day? A short nap can help you recharge, especially if you're adjusting to the time change or balancing a busy class schedule.
Aim for a nap of about 20–30 minutes, preferably earlier in the afternoon. Longer or later naps may make it harder to fall asleep at your usual bedtime.
If you're looking for a quiet place to rest between classes, CU Boulder offers nap pods on campus.
6. Remember to change your clocks
Daylight saving time ends at 2 a.m. on Sunday, Nov. 1, when clocks move back to 1 a.m.
Most smartphones, computers and other connected devices will update automatically. However, you may need to manually adjust clocks in your car, kitchen or other devices.
Before going to bed Saturday night, Oct. 31, check which clocks need to be changed so you're ready for Sunday morning.
Give yourself time to adjust
It may take a few days to get used to the time change. Keeping a consistent sleep schedule, getting natural light and making time to wind down can help you maintain healthy sleep habits as the days get shorter.
Small changes to your daily routine can support your energy, focus and well-being through the rest of the semester.