Very soon watches and cell phones will show one hour less, and this means that we must adjust our daily routines. With the end of daylight saving time in the United States, Cuba and other countries in the region will resume normal hours in 2024.
Simple tasks such as getting up, going to the gym, going to work early or taking the children to school require greater attention, since the time change can upset us. And it is not only the clock that can play tricks on us, but also natural light changes with respect to the time. That is, now it dawns late, but it dusks earlier.
Those who live in the United States and Cuba are already accustomed to changing the time of their clocks twice a year: First, moving forward one hour when spring arrives, with Daylight Saving Time, as it is known in English; and another when autumn arrives to return to standard time, also known as winter time.
To do this, quite common patterns are followed in the United States, Cuba and other countries in the region. Daylight saving time usually begins on the second Sunday in March. So, in 2024, the adjustment of the clocks took place on Sunday, March 10 at 2:00 am. As we have said, at that time the clocks were moved forward one hour. And now, almost ending the year, that time that was previously brought forward must be delayed again.
Time change 2024: When does daylight saving time end in the United States?
Just as summer time begins on the second Sunday in March, winter time begins on the first Sunday in November. Therefore, in 2024, the time change will be on Sunday, November 3 at 2:00 am. At that time the clocks must be turned back one hour, that is, they will read 1:00 am again.
With the advancement of technology, most people no longer have to worry about making the change manually. Today most electronic devices, such as smartphones, computers, digital watches, etc. They make the change automatically at 2:00 am
Not all US states have a time change in November
Although the vast majority of states in the American Union must change the time twice a year, there are places in the United States where the time change does not exist. The Uniform Time Act of 1966 gives them the option to stay out of daylight saving time, and therefore they do not have to adjust their clocks again later.
This is the case of the state of Hawaii. Or most of the state of Arizona. They do not have daylight saving time, so they should never set their clocks forward or back.
Neither do other US territories located in the Pacific and the Caribbean Sea. This is the case of Puerto Rico, the Virgin Islands, the Northern Mariana Islands, Guam and American Samoa, which also maintain standard time throughout the year.
As you know, each state in the United States has certain freedoms and in the case of Arizona, daylight saving time was used since 1918, but it was decided not to use it half a century later, that is, in 1968. And although the state maintains standard time throughout the year, the Navajo Nation, a portion of its territory in the northeast of the state, does respect daylight saving time, so it makes the change twice, like the rest of the country.
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**Interview with Dr. Jessica Warren, Chronobiologist and Sleep Expert**
**Editor**: Thank you for joining us today, Dr. Warren. With daylight saving time ending soon, many people will be adjusting their clocks back one hour on November 3, 2024. Can you explain how this time change affects our daily routines?
**Dr. Warren**: Absolutely, and thank you for having me. The end of daylight saving time can indeed disrupt our routines. The switch usually leads to sleep adjustments, as our internal body clocks—what we call circadian rhythms—need time to realign with this change. These patterns influence not only how well we sleep but also how alert and productive we feel throughout the day.
**Editor**: What specific challenges do individuals face immediately after the time change?
**Dr. Warren**: One of the most significant challenges is the potential for sleep inertia. When we ‘fall back’ an hour, people might still feel tired in the mornings, leading to difficulties waking up or getting out of bed on time. This can affect productivity at work or school and may alter our motivation to engage in activities like exercise.
**Editor**: That makes sense. How can people effectively manage their schedules during this adjustment period?
**Dr. Warren**: It’s important for individuals to prepare for the time change in advance. Gradually adjusting your sleep schedule—going to bed and waking up just 15 minutes earlier in the days leading up to the change—can help. Also, exposure to natural light after the clocks revert can signal to your body that it’s daytime, helping to reset your internal clock.
**Editor**: Many parents worry about their children adjusting to this change. Do you have any tips for families?
**Dr. Warren**: Yes! Children might be particularly sensitive to the time shift. Parents can help by keeping bedtime routines consistent and creating a calming environment for sleep. Discussing the time change and explaining it to them can also help mitigate any anxiety they might feel about waking up earlier or later.
**Editor**: Lastly, what should people keep in mind as natural light changes with the arrival of standard time?
**Dr. Warren**: It’s crucial to recognize that this transition also affects natural daylight. With it getting darker earlier, we might feel the urge to stay up later, which could disrupt our natural sleep cycles. Prioritizing exposure to daylight during the day and ensuring a darkened environment at night can help maintain healthy sleep patterns.
**Editor**: Thank you for these insights, Dr. Warren. It’s valuable information for navigating the upcoming time change.
**Dr. Warren**: Thank you! I hope everyone adapts smoothly and remains mindful of their routines during this transition.
