When do we “fall back”? How to prepare for the time change

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FILE photo illustration (Photo by CHRIS DELMAS/AFP via Getty Images)

The transition from Daylight Saving Time to Standard Time is upon us as we trade an extra hour of sleep for less daylight.

“Falling back” may be easier on your body than adjusting to spring, but it may still take a while to adjust your sleep habits, not to mention the downsides of skipping work or exercising for that long there is still enough light.

Some people with seasonal affective disorder, a type of depression usually related to the shorter days and less sunlight of fall and winter, may also have problems.

Here's what you should know about the upcoming time change:

When does the time change?

Daylight Saving Time in the US ends at 2 a.m. local time on November 3rd, which means you'll need to set your clock back one hour.

Standard time will last until March 9th, then we will “spring forward” again with the return of Daylight Saving Time.

Does the time change affect sleep?

Even a change in hours can disrupt your sleep schedule – because even if the clocks change, work and school start times remain the same.

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This is a problem because so many people are already sleep deprived. Approximately one in three U.S. adults sleeps less than the recommended seven hours each night, and more than half of U.S. teenagers do not sleep the recommended eight hours during the week.

Lack of sleep is linked to heart disease, cognitive decline, obesity and numerous other problems.

How to prepare for the time change

Some people try to prepare for a time change by gradually changing their bedtimes in the days leading up to the time change. There are ways to make the transition easier, such as getting more sunshine to reset your circadian rhythm for healthy sleep.

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Will the US ever abolish the time change?

Some health groups, including the American Medical Association and the American Academy of Sleep Medicine, have said it's time to do away with time changes and that sticking to standard time is more consistent with the sun – and human biology.

Most countries do not observe daylight saving time. For those who do – particularly in Europe and North America – the clock change date varies.

Two states – Arizona and Hawaii – do not change and remain on standard time.

Occasionally the legislature proposes to abolish the time change entirely. The most prominent recent effort, a now-stalled bipartisan bill called the Sunshine Protection Act, proposes making daylight saving time permanent. Health experts say lawmakers are getting it wrong — standard time should be made permanent.