Last reviewed: October 2026
On Sunday, November 1, 2026, clocks in most of the U.S. move back one hour at 2 a.m. (Hawaii and most of Arizona don't change). Many autistic people rely on predictable routines, and sleep difficulties are common in autism. A one-hour shift can throw off sleep, meals, and mood for days.
Shift Gradually
- Starting 4–5 days before, move bedtime and wake time about 15 minutes later each day.
- Shift meals, bath, and other routine anchors along with sleep.
Use Light to Reset
- Get bright light soon after waking, outdoors if possible.
- Dim the lights and turn off screens in the hour before bed.
- Use room-darkening curtains if earlier sunrises cause early waking.
- Schedule outdoor time in the afternoon, since it will get dark earlier.
Make the Change Visible
- Explain the change with a short social story or visual.
- Update any clock-based visual schedules.
- An "okay-to-wake" light or visual clock helps children who wake early.
Set Expectations
Adjusting often takes about a week. Keep everything else in the routine steady while sleep catches up.
When to Get Help
If sleep problems last beyond a couple of weeks or affect daytime functioning, talk with your doctor. Use sleep aids, including melatonin, only with medical guidance.