Every fall, families across Oregon adjust their clocks for the end of daylight saving time. On Sunday, November 2, 2025, we’ll “fall back” one hour. While that may sound like an extra hour of sleep, the time change can still bring a week of groggy mornings and restless nights for parents and kids as their bodies adjust.
Legacy-GoHealth Urgent Care wants to make sure you and your family have the tools to support a smooth daylight saving transition this fall. Sleep is an essential contributor to your overall well-being, and disruptions can impact everything from mood to daily routines. Fortunately, with a few small adjustments, you can keep your sleep schedule on track and make the change feel seamless.
Daylight Saving Time 101
Daylight saving time was originally created during World War I to help conserve energy by reducing the need for artificial light. It runs from March through early November in most U.S. states.
Although not every state participates (Arizona and Hawaii opt out), most of the country still adjusts their clocks twice a year, so it’s important to plan ahead, especially as the days get shorter and darker heading into winter.
How does the time change affect your sleep?
Our internal clocks, known as circadian rhythms, are guided by natural light. Light helps the body to wake up and darkness helps trigger the production of melatonin, a hormone that tells us it’s time to sleep. Changes to the amount of light we receive can disturb the sleep/wake cycle; when we suddenly shift the schedule, it can throw the body’s circadian rhythm out of sync, impacting the quantity and quality of sleep. For kids, this can mean waking up earlier, skipping naps or having trouble settling down at night. For parents, it often results in feeling extra tired during already busy fall routines like school drop-offs, sports and work.
Beyond short-term tiredness, sleep disruptions can also impact mood, focus, and even overall physical health. A hospital study in Michigan found a 24% increase in heart attacks on the Monday after daylight saving time, and another study found that the risk of stroke was 8% higher, though these risks are highest after the spring change. A reduction in sunlight may also increase the rates of seasonal depression. While the fall transition tends to be a bit easier, it’s still smart to ease your family into it using the tips below.
Sleep Tips for a Smoother Transition
You don’t need to overhaul your entire routine to help your family adjust to the time change. Start making small changes a few days before the time shift to give everyone’s bodies time to adapt.
- Shift bedtimes gradually: Beginning three to four days before November 2, start moving your family’s bedtime and wake-up time about 15–20 minutes earlier each day. By the time the clocks shift, everyone’s internal clock will have begun adjusting, and the change won’t feel as abrupt.
- Get morning sunlight: After the time change, make a point to spend 20–30 minutes outside or near a bright window each morning. Natural light is one of the best ways to reset your internal clock.
- Stick to regular routines: Keep bedtime rituals consistent, whether that’s bath time, reading a story or playing white noise on a sound machine. A familiar routine helps kids wind down even if their internal clock is a little confused.
- Limit caffeine for adults and sugar for kids: Parents should avoid drinking coffee or other drinks with caffeine in the afternoon. The effects of caffeine can last for hours, making it even more challenging to fall asleep. Additionally, kids should steer clear of sugary snacks in the late afternoon or evening, which can interfere with bedtime.
- Aim for enough sleep: Most adults need at least 7 hours of sleep, while kids may need 9–12 hours, depending on their age. Adequate sleep is essential for brain function, emotional regulation, growth and healing, immune system support and metabolic health.
- Exercise regularly: In addition to being important for your overall health, daily physical activity can also help you get a better night’s sleep. Try to schedule exercise for earlier in the day and avoid intense activity within two hours of bedtime to allow the body to wind down.
If you need help getting your sleep back on track, Legacy-GoHealth Urgent Care is here to help. To get started, find the center nearest you and walk in or save your spot online. For more information, visit gohealthuc.com/legacy.
