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In the United States, clocks that observe daylight saving time (DST) moved forward on March 8, 2026, and will move back on November 1, 2026. The spring change loses an hour on the clock; the fall change gains it back. Hawaii, five U.S. territories, and most of Arizona do not observe DST. States may opt out, but under the federal rules described by the U.S. Department of Transportation, they cannot independently adopt permanent DST.

When do clocks change in 2026?

Where DST is observed, clocks advance one hour at 2:00 a.m. on the second Sunday in March, then return one hour at 2:00 a.m. on the first Sunday in November. Applying the recurring rule listed by the National Institute of Standards and Technology (NIST) to the 2026 calendar gives these dates:

Change 2026 date What happens
Spring forward Sunday, March 8 At 2:00 a.m., clocks jump to 3:00 a.m.; the day has one fewer clock-hour.
Fall back Sunday, November 1 At 2:00 a.m., clocks return to 1:00 a.m.; the hour from 1:00 to 2:00 occurs again.

The dates are calendar calculations from NIST’s recurring rule, rather than separate dates announced by NIST. See NIST’s DST guidance.

Which U.S. places do not observe daylight saving time?

NIST’s reference list says DST is not observed in Hawaii, American Samoa, Guam, Puerto Rico, and the U.S. Virgin Islands. Arizona generally does not observe it, with one important exception: the Navajo Nation observes DST.

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That distinction matters when traveling in Arizona. Do not treat the entire state as having one DST rule: the general state rule differs from the Navajo Nation exception. NIST provides the location list at its DST page.

Can a state choose permanent daylight saving time?

Not on its own under the federal framework described by the U.S. Department of Transportation (DOT). A state may exempt itself from observing DST through state law. A state that does observe DST must use the federally mandated start and end dates; DOT says states do not have authority to choose permanent DST independently.

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This explains the difference between opting out and staying on DST year-round: the first is an option for a state under the rule DOT describes, while the second is not. The rule does not establish the current status of every state bill or proposal. For the federal explanation, see DOT’s daylight saving time page, last updated July 15, 2026.

Why does the time change affect sleep and health?

The spring transition moves clocks forward, making mornings darker by the clock and pushing evening light later. CDC’s National Institute for Occupational Safety and Health (NIOSH) says there is evidence of disrupted and shortened sleep and adverse health and safety effects following the transition. These are reported risks and associations, not outcomes that happen to everyone.

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In a March 8, 2022 bulletin, CDC/NIOSH reported that fatal traffic accidents have been shown to increase by 6% in the United States with the DST transition, with the highest risk in the morning. The same bulletin cited literature reporting up to a 30% increased risk for heart attacks. Both figures are the bulletin’s summaries of cited evidence, not estimates for any one person; the “up to” qualifier applies to the heart-attack figure. The bulletin and its references are available at CDC/NIOSH’s DST adaptation bulletin.

An observational study record in CDC Stacks describes 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 researchers found statistically significant differences in sleep and alcohol measures on most DST transitions, holidays, and their eves compared with baseline. The platform-based convenience sample and observational design do not show that DST caused those differences, and should not be taken as representative of every U.S. resident. See the July 11, 2022 CDC Stacks study record.

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How can you prepare for the spring change?

CDC/NIOSH’s practical advice centers on adequate sleep and adapting schedule and light exposure around the transition. The bulletin states that CDC recommends adults get at least seven hours of sleep for optimal health and wellbeing.

  • Prioritize getting enough sleep in the days around the change rather than beginning the transition already short on rest.
  • Consider adjusting your schedule and light exposure to help your body adapt, as described in the CDC/NIOSH bulletin.

These are general preparation measures, not a guarantee that the transition will have no effect. The cited guidance does not establish a need for a specific product or a one-size-fits-all schedule.

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How does DST relate to time zones and UTC?

DST changes local civil time; it does not change Coordinated Universal Time (UTC). NIST lists these U.S. time-zone offsets during standard time and daylight time:

U.S. time zone Standard time Daylight time
Eastern UTC−5 UTC−4
Central UTC−6 UTC−5
Mountain UTC−7 UTC−6
Pacific UTC−8 UTC−7

For the offsets and timekeeping details, see NIST’s UTC and local time reference.

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