Don’t let daylight saving time mess with your sleep. Sign up for our special newsletter
Malaka Gharib
Clocks spring forward this weekend when daylight saving time begins at 2 a.m. on Sunday. Protect your sleep through the time change and sign up for our special sleep newsletter.
Daylight saving time begins on Sunday, March 9, and that means for the majority of the United States, the clocks will spring forward one hour.
Losing an hour can really mess with your sleep. It can take days for your body to adjust to darker mornings, and the shift to more light in the evening can leave your circadian rhythm out of sync, reports NPR’s Allison Aubrey.
Prepare yourself for the time change and sign up for Life Kit’s Guide to Better Sleep, a limited-run newsletter series that originally launched in June 2024. Over the course of a week, we’ll send you strategies to help you sleep better, deeper and longer so you can quickly get your sleep back on track.
To sign up for this one-week newsletter series, click here and enter your email address. You’ll get a welcome email from us, followed by three emails packed with science-backed tips to improve your sleep that very night.
Find out how to create a relaxing bedtime routine, manage nightly screen time and how diet and exercise affect sleep.
Since it launched last year, tens of thousands of people have subscribed to Life Kit’s Guide to Better Sleep. Here’s what some of our audience members say about the series. These responses have been edited for length and clarity.
I thought I had heard all the tips but these are great. I didn’t know that going from a warm environment to a cold one, like a cool room, can promote sleep. I’m a bath person, so it’s nice to be told I can do what I like to do! —Janie Cox
I felt validated that the habits I’ve acquired over the years are ones you also recommend. The point about not worrying about not getting enough sleep made me feel better. I’ve never been a good sleeper but being overly concerned about it certainly doesn’t help. —Jeannie Smith
I saved these newsletters for a time when I had the space to evaluate my sleep hygiene and see where I could improve. One thing I found reassuring is that no two nights of sleep look the same, and our bodies change their patterns as we age. I think I have been hoping to regain the sleep of my past when the reality is that my health has changed significantly since then. I may need to reevaluate what “a good night’s sleep” looks like for me now. —Denise Taylor Denault
After this newsletter series ends, you’ll receive weekly emails from Life Kit on lifestyle topics like health, money, relationships and more.
The digital story was edited by Clare Marie Schneider. The visual editor is Beck Harlan. We’d love to hear from you. Leave us a voicemail at 202-216-9823, or email us at LifeKit@npr.org.
Listen to Life Kit on Apple Podcasts and Spotify, and sign up for our newsletter. Follow us on Instagram: @nprlifekit.
Sponsor Message
Become an NPR sponsor
Life Kit
How to sign up
What our NPR readers say about this series
More Stories From NPR
Popular on NPR.org
NPR Editors’ Picks
The do’s and don’ts of writing a good resume
How to be a better movie watcher, according to film critics (plus a handy brochure!)
Dear Life Kit: My friend texts me way too much. How do I get her to stop?
Curious about exploring your spirituality? Ask yourself these 4 questions
What if I’m missing a form? Attorneys answer tax questions from NPR’s audience
Want to reduce soreness after a workout? Make time for this 4-step routine
Five takeaways: China’s foreign minister slams Trump’s ‘two-faced’ policies
Amid a growing measles outbreak, doctors worry RFK is sending the wrong message
The short history of Trump’s tariff chaos — and more that happened this week
Trump says nobody has heard of Lesotho. Can you answer our quiz question about it?
Farmers strongly back Trump. A new trade war could test their loyalty
South Korean fighter jets drop bombs in the wrong place, injuring 8 people
A look at some of the creative ways companies try to dodge high tariffs
How a measles outbreak overwhelmed a small West Texas town
On ‘Astropical,’ Bomba Estéreo and Rawayana unite to celebrate lesser-known Caribbean sounds
Secrets and silence haunt a grieving family in this spellbinding melodrama
Trump is set to speak to crypto founders and investors at the White House on Friday
Afghans in Pakistan awaiting U.S. resettlement are stuck in a treacherous limbo
LIFE KIT
LIFE KIT
LIFE KIT
LIFE KIT
LIFE KIT
LIFE KIT
ASIA
HEALTH
POLITICS
THE NPR NEWS QUIZ
NATIONAL
ASIA
BUSINESS
NATIONAL
MUSIC
POP CULTURE HAPPY HOUR
POLITICS
WORLD
READ & LISTEN
CONNECT
ABOUT NPR
GET INVOLVED
The time change for daylight saving 2025 hits tomorrow night. Here’s what to know when we “spring forward.”
By Sarah Lynch Baldwin
March 7, 2025 / 5:00 AM EST / CBS News
Daylight saving time in 2025, when clocks change by an hour, is starting this weekend. Here’s a look at when exactly we “spring forward” and how daylight saving time works.
The time change will take place at 2 a.m. on Sunday, March 9, moving ahead to 3 a.m.
In the spring, the clocks move forward one hour, meaning the sun sets an hour later in the evening and rises an hour later in the morning.
Digital clocks like the ones on cellphones will automatically change. Analog clocks and any clocks that do not automatically adjust will need to be reset manually.
With the change, we lose an hour of sleep.
Daylight saving time ends this year on Sunday, Nov. 2, when clocks will “fall back” one hour. With that change, the sun will set an hour earlier in the evening and rise an hour earlier in the morning.
Outside the U.S., most of the countries that observe daylight saving time are in Europe, where it’s common, according to the Pew Research Center. France, Italy, Spain, Germany, the United Kingdom and Switzerland are among the countries where it’s practiced.
Daylight saving time is also observed in some parts of Canada and Australia. In Africa, Egypt is the only country to observe it.
Hawaii and most of the state of Arizona do not observe daylight saving time, according to the Department of Transportation, which oversees time zones in the U.S.
Daylight saving time is also not observed in the U.S. territories of:
Some have said Benjamin Franklin started the practice in 1784. He wrote a satirical essay for the Journal de Paris proposing regulations to ensure early risers.
Philadelphia’s Franklin Institute, however, disputes the claim, and looks to New Zealand entomologist George Hudson, who proposed a two-hour clock rollback in 1895. The suggestion was inspired by his passion for collecting bugs, as he wanted more light after work to gather insects.
Still others credit British builder William Willet, who wrote a pamphlet in 1907 that encouraged moving clocks forward in the spring so that people could get out of bed earlier. Lighter and longer days were supposed to save energy, reduce the number of traffic accidents and help people be more active.
In 1916, during World War I, Germany became the first country to practice daylight saving time to conserve fuel, according to the Congressional Research Service. Other European countries soon followed, and the U.S. started practicing daylight saving time in 1918 to add additional daylight hours and help conserve energy.
Today’s practice of starting daylight saving time on the second Sunday in March each year and ending it on the first Sunday in November was enacted under former President George W. Bush.
Caitlin Yilek and Cara Tabachnick contributed to this report.
Sarah Lynch Baldwin is an associate managing editor of CBSNews.com. She oversees “CBS Mornings” digital content, helps lead national and breaking news coverage and shapes editorial workflows.
© 2025 CBS Interactive Inc. All Rights Reserved.
Copyright ©2025 CBS Interactive Inc. All rights reserved.
