US Daylight Saving Sleep Planner
Find the next US clock change and get a 3-night bedtime plan to adjust your sleep.
Next US clock change: , clocks fall back at 2:00 AM (you gain an hour) - in 5 days.
Result
Fill in the fields above, then press Calculate.
This planner finds the next US clock change from your device clock and builds a 3-night bedtime plan that moves your bed and wake times toward the new clock in 20-minute steps. It is for US time zones that observe daylight saving time.
Examples
Spring forward: Sunday, March 14, 2027
Usual schedule 10:30 PM to 6:30 AM (8 hours in bed). Clocks jump from 2:00 AM to 3:00 AM, so the same clock times would give 7 hours in bed on the change night. Plan, moving 20 minutes earlier each night: Thursday, March 11: bed 10:10 PM, up 6:10 AM; Friday, March 12: bed 9:50 PM, up 5:50 AM; Saturday, March 13: bed 9:30 PM, up 6:30 AM. By Saturday night the schedule already matches the new clock.
Fall back: Sunday, November 7, 2027
Usual schedule 10:30 PM to 6:30 AM. Clocks fall from 2:00 AM to 1:00 AM, giving 9 hours in bed on the change night if nothing moves. Plan, moving 20 minutes later each night: Thursday, November 4: bed 10:50 PM, up 6:50 AM; Friday, November 5: bed 11:10 PM, up 7:10 AM; Saturday, November 6: bed 11:30 PM, up 6:30 AM.
US clock changes, 2027 to 2029
| Year | Spring forward (2:00 AM to 3:00 AM) | Fall back (2:00 AM to 1:00 AM) |
|---|---|---|
| 2027 | Sunday, March 14, 2027 | Sunday, November 7, 2027 |
| 2028 | Sunday, March 12, 2028 | Sunday, November 5, 2028 |
| 2029 | Sunday, March 11, 2029 | Sunday, November 4, 2029 |
What changes on the night
| Change | Direction of the plan | Hours in bed on the night (same clock times) |
|---|---|---|
| Spring forward | 20, 40, 60 minutes earlier | One hour less |
| Fall back | 20, 40, 60 minutes later | One hour more |
Frequently Asked Questions
When is the next daylight saving time change in the US?
The page shows it above the calculator, worked out from your device clock: the second Sunday of March (clocks forward) or the first Sunday of November (clocks back), whichever comes next. It switches to the following change as soon as 2:00 AM passes on a change day.
What time do the clocks change?
At 2:00 AM local time. In spring the clock jumps from 2:00 AM to 3:00 AM; in fall it goes from 2:00 AM back to 1:00 AM.
How do I prepare my sleep for the time change?
The American Academy of Sleep Medicine suggests going to bed 15 to 20 minutes earlier each night before the spring change. This planner uses 20-minute steps over 3 nights, and mirrors the idea for fall by shifting later.
Is spring forward really worse for sleep and health?
Losing an hour is a short bout of circadian misalignment, and the AASM supports ending seasonal time changes in favour of permanent standard time. One Michigan hospital study (Sandhu et al., 2014) reported more heart attack admissions on the Monday after spring forward; it covered one state and the size of any effect is debated. For most healthy adults the practical advice is simply to protect sleep that week.
Do Arizona and Hawaii change their clocks?
No. Arizona (apart from the Navajo Nation), Hawaii, American Samoa, Guam, Puerto Rico and the US Virgin Islands do not observe daylight saving time, so this planner does not apply there.
Why does the plan stop at 60 minutes?
The clock moves by exactly one hour, so 20 minutes a night over 3 nights is the full shift. After the third night your schedule on the old clock matches your usual schedule on the new clock.
Key Terms
- Spring forward
- The March change when clocks move from 2:00 AM to 3:00 AM, losing an hour.
- Fall back
- The November change when clocks move from 2:00 AM to 1:00 AM, gaining an hour.
- Circadian rhythm
- The roughly 24-hour internal clock that times sleep, alertness and hormones.
Sources
- Daylight Saving Time Rules — National Institute of Standards and Technology (NIST)
- Daylight Saving Time (sleep adjustment tips) — American Academy of Sleep Medicine
- Minimize the effect of daylight saving time by adjusting your sleep schedule — American Academy of Sleep Medicine
- Daylight Saving Impacts the Timing of Heart Attacks (Sandhu et al., Michigan hospital data 2010-2013, press release) — American College of Cardiology; Open Heart, 2014
- Rishi et al., Permanent standard time is the optimal choice for health and safety — Journal of Clinical Sleep Medicine, 2024 (AASM position statement)
Result
Your result appears here and follows you as you scroll.
Related Calculators
Quick Tips
- •Start 3 nights before the change and move bedtime 15 to 20 minutes earlier each night (spring), as the AASM suggests.
- •Shift other daily time cues too: the AASM suggests eating dinner a little earlier each night before the spring change.
- •On the Sunday night after the change, keep your usual bedtime on the new clock to start the work week rested.
- •The AASM suggests getting outside for early morning sunlight on the Sunday after the change; bright light helps set your body clock.
- •On the night of the change itself, the plan shows the wake time as the clock will read it after the change, so it is your usual wake-up time. Set the alarm for that reading; your phone adjusts itself at 2:00 AM.