Daylight Saving Time Sleep Planner

How the clock change planner works

It finds the next clock change for your region, then moves your bedtime and wake-up time in small steps over the days before it. When the clocks change, your new schedule already matches the new time.

• Fall back (clocks go back 1 hour): you shift later each day. Otherwise you'll wake up an hour early by the new clock.
• Spring forward (clocks go ahead 1 hour): you shift earlier each day. This is the harder direction for most people, a lot like flying east.

When do the clocks change?

In the US and most of Canada, clocks spring forward on the second Sunday in March and fall back on the first Sunday in November, at 2 AM local time. In the UK and the EU, they change on the last Sunday in March and the last Sunday in October. The planner works out the next date automatically.

Tips that make it easier

• Use light. For spring forward, get bright light soon after waking. For fall back, get daylight later in the afternoon.
• Move meals and caffeine too. Shift your caffeine cutoff with your bedtime. Check your cutoff.
• Kids and pets adjust better with the gentle 15-minute steps. The kids bedtime calculator gives you the target bedtime.
• Short on sleep after the change? Check your sleep debt and keep naps short.