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In the United States, daylight saving time (DST) begins at 2 a.m. on the second Sunday in March and ends at 2 a.m. on the first Sunday in November, wherever it is observed. In 2026, clocks moved forward on March 8 and will move back on November 1. Hawaii, five U.S. territories, and most of Arizona do not observe DST; states may opt out, but under current federal rules they cannot adopt permanent DST on their own.
When do clocks change in 2026?
In places that observe DST, clocks advance one hour at 2 a.m. on the second Sunday in March. In the fall, clocks go back one hour at 2 a.m. on the first Sunday in November. Applying that recurring rule gives these 2026 dates:
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| Transition | 2026 date | What happens |
|---|---|---|
| Spring forward | March 8 | At 2 a.m., clocks jump to 3 a.m.; the day has one fewer clock-hour. |
| Fall back | November 1 | At 2 a.m., clocks return to 1 a.m.; the day has an extra clock-hour. |
The dates follow the rule published by the National Institute of Standards and Technology (NIST); they are calendar calculations, not separately announced dates. NIST’s DST guidance describes the U.S. schedule.
What does “spring forward” or “fall back” mean?
Spring forward means setting the clock ahead by one hour, so the morning begins darker by the clock and evening light lasts later. Fall back means setting the clock back one hour, restoring the hour that was skipped in spring. The change is to local civil time, not to UTC: UTC does not shift for DST. For example, NIST lists Eastern Time as UTC−5 during standard time and UTC−4 during daylight time; Central as UTC−6/UTC−5; Mountain as UTC−7/UTC−6; and Pacific as UTC−8/UTC−7. NIST’s explanation of U.S. time zones and DST provides these offsets.
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Which U.S. places do not observe daylight saving time?
NIST’s reference list identifies these places as not observing DST:
- Hawaii
- American Samoa
- Guam
- Puerto Rico
- U.S. Virgin Islands
- Most of Arizona
The Navajo Nation, which spans parts of Arizona, New Mexico, and Utah, does observe DST. The exception is within Arizona’s general rule, so the state should not be described as uniformly remaining on standard time. NIST’s list of DST exceptions gives the locations.
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Can a state choose permanent daylight saving time?
No. Under the federal framework described by the U.S. Department of Transportation (DOT), a state may exempt itself from DST by state law. A state that observes DST must follow the federally mandated start and end dates; states do not have authority under that framework to choose permanent DST independently. DOT puts it this way: “If a State chooses to observe Daylight Saving Time, it must begin and end on federally mandated dates.” DOT’s explanation of the Uniform Time Act describes the state exemption and federal limits.
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A free scan shows the junk files, broken settings and background clutter dragging Windows down - then fixes them in one click.Free scan · Windows 10 & 11This addresses the rule currently described by DOT, not the status of every state proposal or bill. A change to the federal framework would be needed for states to set permanent DST themselves.
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Does the time change affect health and safety?
The spring transition is the main concern in the evidence summarized by the Centers for Disease Control and Prevention’s National Institute for Occupational Safety and Health (CDC/NIOSH): changing the clock can disrupt or shorten sleep. Its March 8, 2022 bulletin also describes potential mood, health, and safety effects. These are reported risks and associations, not outcomes that can be assumed for every person.
What the reported percentages mean
CDC/NIOSH’s 2022 bulletin reports a 6% increase in fatal traffic accidents in the United States associated with the DST transition, with the highest risk in the morning. It also reports up to a 30% increased risk of heart attacks in cited literature. These are figures summarized by the bulletin, not estimates made for each individual or proof that the clock change caused a particular event. The bulletin’s “up to” qualification matters: it is not a prediction that an individual’s risk rises by 30%. See the CDC/NIOSH bulletin on adapting to the time change for its account and underlying references.
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What an observational sleep study can and cannot show
A 2022 study record reports analysis of 10,350,760 sleep episodes and 5,777,008 survey responses from 24,250 active U.S. WHOOP platform users between May 1, 2020, and May 1, 2021. The study found statistically significant differences in sleep and alcohol measures on most DST transitions, holidays, and their eves compared with baseline. Because it used an observational design and a platform-user sample, it cannot establish that DST caused the differences or that the results represent all U.S. residents. The CDC Stacks study record describes the study.
How can you prepare for the spring time change?
CDC/NIOSH guidance emphasizes protecting sleep and using schedule and light-exposure adjustments to help adapt. Its bulletin states that CDC recommends adults get at least seven hours of sleep for optimal health and wellbeing. Practical steps include:
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- Prioritize adequate sleep in the days around the change rather than starting the transition already short on rest.
- Adjust your schedule and exposure to light as needed to help your body adapt to the shifted clock and daylight pattern.
- Allow extra care during the first mornings after the change, when sleep disruption and darker-by-the-clock mornings may affect alertness.
These are general measures, not personal medical advice. The guidance and its context are available in the CDC/NIOSH DST adaptation bulletin and the CDC adult sleep recommendations.
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