Daylight saving time in the United States starts on the second Sunday in March and ends on the first Sunday in November

In March, you move your clocks forward one hour at 2 a.m. In November, you move them back one hour at 2 a.m. This means in March you lose an hour of sleep, and in November you gain one. The exact dates shift each year because they depend on the calendar, but the pattern stays the same: second Sunday of March, first Sunday of November.

Most of the United States observes daylight saving time, but Hawaii and most of Arizona do not. If you live in one of those states, your clocks stay on the same schedule year-round. A few U.S. territories—Puerto Rico, the U.S. Virgin Islands, Guam, American Samoa, and the Northern Mariana Islands—also do not observe it.

Some states observe it in some regions but not others. Indiana, for example, has counties on both Eastern and Central time, and not all of them shift. If you live near a state border or in a region with mixed observance, check your local government website to confirm whether your area changes clocks.

Key Takeaways

  • Clocks move forward one hour on the second Sunday in March and back one hour on the first Sunday in November.
  • The change happens at 2 a.m., so set your clocks before bed the night before or when you wake up that morning.
  • Hawaii, most of Arizona, and several U.S. territories do not observe daylight saving time and keep the same clock setting all year.
  • Some states have counties or regions that do not observe the change, so confirm your local rules if you live near a border.

How to remember which direction to turn your clocks

A common memory aid is "spring forward, fall back." In spring (March), you move clocks forward. In fall (November), you move them back. This rhyme works because the seasons and the direction match.

If you forget which way to turn them, think about daylight: in spring, you want more daylight in the evening, so the sun stays up later. That happens when you move clocks forward. In fall, you want more daylight in the morning, so the sun rises earlier. That happens when you move clocks back.

What devices automatically change and what you have to do by hand

Most smartphones, computers, and tablets update automatically if you have automatic time zone adjustment turned on. Smartwatches, fitness trackers, and connected home devices like smart speakers usually update themselves too. You do not have to do anything for these devices—the change happens overnight.

You will need to change by hand: car clocks, wall clocks, kitchen appliances with clocks (ovens, microwaves, coffee makers), alarm clocks, and older watches. Some car models update automatically, but many do not. Check your car's manual if you are not sure. Thermostats that are not connected to WiFi also need manual adjustment.

The night before the change, set a reminder to change these devices in the morning, or do it right before bed. Most people change them when they wake up on the day of the shift, since 2 a.m. is when the official change happens but most people are asleep.

Why the United States changes clocks on these specific dates

Congress set the current dates in the Energy Policy Act of 2005. Before that, daylight saving time ran from the first Sunday in April to the last Sunday in October. The change was meant to align daylight saving time across the country and reduce the number of days when some states had shifted and others had not.

The original idea behind daylight saving time was to save energy by shifting an hour of daylight from morning to evening, when more people are awake and using electricity. Research on whether it actually saves energy is mixed, and many people argue the disruption to sleep and schedules outweighs any benefit. Several states have passed laws saying they would like to stay on daylight saving time year-round, but federal law currently does not allow that without congressional approval.

What to do if you live in a state that does not observe daylight saving time

If you live in Hawaii or most of Arizona, your clocks do not change. You stay on the same time all year. This means you do not have to adjust anything in March or November, and you do not lose or gain an hour of sleep.

The downside is that if you travel to a state that does observe daylight saving time, you will arrive in a different time zone than you left. For example, if you fly from Phoenix to Los Angeles in March, Los Angeles will be two hours ahead of Phoenix instead of one hour. Set your phone to the destination time zone before you travel, and give yourself a moment to adjust when you arrive.

How daylight saving time affects your sleep and daily routine

In March, when you lose an hour, many people feel groggy for a few days. Your body's internal clock does not shift when ready, so you may feel tired even though your clock says it is later than usual. In November, when you gain an hour, the adjustment is usually easier—most people welcome the extra sleep.

If you find the March shift disruptive, you can ease into it by going to bed 15 minutes earlier for a few days before the change, then another 15 minutes earlier the next few days. This gradual shift is gentler than losing a full hour all at once. In November, the opposite approach works: stay up 15 minutes later for a few days before the change.

Your pets and young children may also be thrown off by the time change. Stick to your usual routine (feeding time, bedtime, outdoor time) based on the sun and your body's signals rather than the clock for a few days while everyone adjusts.

Frequently Asked Questions

Do I have to change my clocks if I live in Arizona?

Most of Arizona does not observe daylight saving time, so you do not change your clocks. However, the Navajo Nation, which spans parts of Arizona, Utah, and New Mexico, does observe daylight saving time. If you live on Navajo land in Arizona, you will change your clocks. Check your local government website to confirm.

What time should I change my clocks?

The official change happens at 2 a.m., but you can change your clocks anytime that day. Most people do it the night before or the morning of the change. For devices that update automatically, the change happens at 2 a.m. whether you are awake or not.

Will my work schedule change when daylight saving time starts?

Your work schedule stays the same—you still work the same hours. What changes is when the sun rises and sets. In March, the sun sets later in the evening. In November, it rises earlier in the morning. Your employer's clock will shift with everyone else's, so there is no confusion about when you are supposed to arrive.

Can I opt out of daylight saving time in my state?

If your state observes daylight saving time, you cannot opt out as an individual. However, some states are pushing Congress to allow them to stay on daylight saving time year-round instead of switching back and forth. For now, federal law requires the change unless your state has already exempted itself.