DST Fall-Back Sleep Adjustment Planner
| Night | Date | Suggested bedtime |
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Based on the American Academy of Sleep Medicine's general guidance to shift bedtime later by about 15–20 minutes per night in the days before a clock change. This is a wellness planner, not medical advice.
Free planner for the November 1, 2026 daylight saving time fall-back — enter your usual bedtime and get a 3-night gradual bedtime-shift schedule based on AASM guidance, instead of just a generic tip.
How it works
- Enter the bedtime you'd normally go to sleep at
- See today's countdown to the November 1, 2026 time change
- Get a night-by-night schedule shifting your bedtime about 20 minutes later each of the 3 nights before the change
Frequently asked questions
Why shift bedtime later when clocks are falling back an hour?
When clocks fall back, your usual bedtime becomes effectively an hour earlier on the new clock. Gradually pushing bedtime later in the days before the change means your body is already adjusted by the time the clocks actually move, instead of facing the full hour-long shift all at once.
Is this medical advice?
No. This is a general wellness planner based on the American Academy of Sleep Medicine's public guidance on daylight saving time transitions, not a substitute for advice from a healthcare professional.
What if daylight saving time is abolished before November 2026?
As of this tool's last update, the US Senate had not passed the Sunshine Protection Act, so the November 1, 2026 fall-back is still scheduled under current federal law. Check official sources closer to the date if legislation changes.
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Update history
- 2026-09-28 Launched: gradual bedtime-shift schedule for the Nov 1, 2026 US daylight saving time fall-back, based on AASM guidance (shift bedtime ~20 min later per night for 3 nights before the change). Entirely client-side.