Clocks fall back one hour at 2 a.m. on Sunday, November 1. That sounds like a gift, and for many people it is: in a survey by the American Academy of Sleep Medicine, 41% of adults said they planned to use the extra hour to sleep. Most of us could use it. More than a quarter of U.S. adults regularly sleep less than the recommended seven hours a night, according to the CDC.

But even a one-hour shift can leave you waking too early, feeling sleepy by late afternoon, or lying awake at bedtime for a few nights. Here's why it happens, and how to reset your sleep with as little disruption as possible.

Why "falling back" can still throw off your sleep

Your body runs on an internal clock, your circadian rhythm, that takes most of its cues from light. When the clocks change, your body is still running on the old schedule. After November 1:

• Mornings get brighter earlier, so you may wake up before your alarm.
• Evenings get dark sooner, so you may feel tired well before bedtime, then get a second wind.
• Your routines shift. Meals, workouts and screen time all land at a different "body time" than they did the week before.

Gaining an hour is generally easier on the body than losing one in the spring, but a few simple habits make the adjustment smoother.

7 ways to reset your sleep for the time change

1. Protect your sleep in the days before. Aim for at least seven hours a night going into the weekend. Starting the change well rested makes it much easier to adjust.
2. Shift gradually if you need to. For a few nights beforehand, you can move your bedtime 15 to 20 minutes later. If you're already short on sleep, skip this step and simply keep your usual bedtime.
3. Change the clocks right before bed on Saturday. Set them back one hour as you get ready for bed, go to sleep at your normal time, and get up at your normal wake time on Sunday. That's how you actually bank the extra hour.
4. Get bright light in the morning. Open the blinds or step outside soon after you wake up. Morning light is one of the strongest signals for resetting your body clock.
5. Move meals and routines with the clock. Eat, exercise and wind down on the new schedule so every part of your day sends the same signal.
6. Dim the lights in the evening. With darker evenings, it's tempting to make up for it with bright screens. Lower the lights and put devices away about an hour before bed.
7. Build a wind-down ritual. A consistent routine tells your body the day is over. Try a warm shower or bath, then massage nfuse Sleep Lotion into your skin, with extra attention to your neck, shoulders and feet. Next, apply two droppers of NightCap Scalp Serum to your scalp and massage it in with your fingertips. Finish with a few minutes of slow breathing or reading in low light.

Where nfuse fits into your bedtime routine

We made the Sleep Lotion to be the last step of the day. Each pump delivers 225 mg of 100% USP-grade magnesium (as magnesium chloride) and 0.75 mg of melatonin, with lavender essential oils and shea and cocoa butter for soft skin. Apply it after a warm shower, when skin is most receptive, and let it dry before you get dressed for bed.

If you also want to care for your hair overnight, NightCap Scalp Serum pairs magnesium and melatonin with Procapil for thicker-looking hair. Apply two droppers to your scalp at bedtime and rinse in the morning.

Prefer to skip the melatonin? Our Lavender Magnesium Lotion and Unscented Magnesium Lotion also contain 225 mg of magnesium per pump and make an easy addition to a nightly routine.

New to magnesium lotion? It may tingle the first few times. Start with one or two pumps and increase as your skin adjusts. If you're pregnant, nursing, taking medication or have a health condition, talk with your doctor before using products with melatonin.

Want to go deeper? Read The Sleep + Magnesium Link and Not All Natural Sleep Aids Are Created Equal. And if you wake up with a sore jaw, see Why Do I Clench My Jaw?

Frequently asked questions

When does daylight saving time end in 2026?

Daylight saving time ends at 2 a.m. local time on Sunday, November 1, 2026, when clocks move back one hour. Most phones and computers update automatically, but you'll need to change clocks on ovens, cars and other devices yourself.

Does falling back affect your sleep?

It can. Your body clock is still set to the old time, so for a few days you may wake earlier than usual, feel tired in the early evening or have trouble falling asleep. Keeping a consistent schedule and getting morning light help you adjust faster.

How long does it take to adjust to the time change?

Many people feel back to normal within a few days to a week. Going into the change well rested, and keeping your bedtime and wake time consistent, makes it easier.

Should I use the extra hour to sleep in?

The best way to bank the hour is to go to bed at your usual time on Saturday night and wake at your usual time on Sunday. Sleeping in much later than normal can make it harder to fall asleep on Sunday night.

Can I use magnesium lotion every night?

Yes. Many people use magnesium lotion nightly as part of a relaxing bedtime routine. Massage it in after a warm shower, avoid freshly shaved or broken skin, and start with one or two pumps if you're new to it.

This article is for general information and isn't a substitute for advice from your doctor. If you have ongoing trouble sleeping, talk with a healthcare provider.

Shop the Sleep Lotion and the full line of nfuse magnesium lotions.