Sleep Experts Push for Permanent Standard Time to Boost Health, Safety, and Better Sleep

As the United States prepares to “fall back” on November 2, the discussion over whether we should keep changing the clocks twice a year is heating up again. The American Academy of Sleep Medicine (AASM), together with the Coalition for Permanent Standard Time, has renewed its call to end seasonal time changes and adopt permanent standard time year-round.

The coalition’s position is clear: switching between standard time and daylight saving time every spring and fall is not just inconvenient—it’s a public health and safety issue. They argue that sticking to standard time permanently would align our schedules with natural sunlight, improve sleep quality, and make mornings brighter and safer for everyone.

Why Sleep Experts Favor Permanent Standard Time

Sleep researchers emphasize that standard time matches our biological clocks far better than daylight saving time (DST). Human circadian rhythms—the body’s natural 24-hour cycles—are synchronized to sunlight, not the social clock. When our daily schedules are misaligned with sunrise and sunset, the body struggles to maintain balance, leading to problems like fatigue, poor concentration, and disrupted sleep.

According to AASM, the benefits of keeping standard time year-round are threefold: brighter mornings, safer streets, and better sleep.

Brighter Mornings:
During standard time, we get more sunlight earlier in the day, helping people wake up more easily and feel alert. Morning sunlight also helps regulate melatonin, the hormone that controls sleep and wakefulness. More exposure to early light sets a healthy rhythm for the day, improving mood and energy.
Safer Streets:
Under daylight saving time, the mornings during winter would be much darker. In some regions, the sun wouldn’t rise until after 9 a.m., leaving children waiting for school buses in darkness. Sleep experts warn that this darkness could lead to increased traffic accidents and pedestrian risks. AASM’s new survey shows that 32% of Americans believe public safety should be the top concern for lawmakers when deciding on time-change policies.
Better Sleep:
Standard time better supports consistent and restorative sleep. When the body’s internal clock is in sync with the sun, people naturally start winding down as daylight fades. This alignment promotes better quality sleep, fewer nighttime awakenings, and improved mental and physical health. AASM’s survey also found that 54% of adults feel their sleep suffers most from seasonal clock changes. Poor sleep, in turn, increases the risk of heart disease, hypertension, obesity, and daytime drowsiness.

What Science Says About Time Changes and Health

A growing body of research has linked seasonal clock changes to a range of negative health effects. Studies show that “springing forward” in March increases the risk of heart attacks, strokes, workplace injuries, and mood disturbances in the following days. Even the “fall back” adjustment, which gives people an extra hour, can disrupt circadian rhythms for several days afterward.

Experts explain that these transitions act like mini jet lag events twice a year. The body takes time to adjust, especially when evenings suddenly stay lighter and mornings darker. Over time, this repeated misalignment may contribute to chronic sleep deprivation and related illnesses.

Permanent daylight saving time, which some politicians have proposed through the Sunshine Protection Act, would extend evening light but keep mornings darker for much of the year. Sleep scientists say that may sound appealing, but biologically it’s a poor trade-off. Morning light is far more powerful for setting our internal clock than evening light, meaning permanent DST could worsen sleep and mood problems over time.

Public Opinion and Legislative Action

Recent Gallup poll data cited by the coalition shows that a majority of Americans—around 54%—oppose daylight saving time. Another AASM survey found that half of Americans support ending the seasonal clock changes entirely, with only about a quarter preferring to keep the current system.

Despite this public support, the legislative process has been slow. Federal law currently allows states to opt out of daylight saving time and remain on standard time year-round (as Hawaii and most of Arizona already do). However, it does not allow permanent DST without congressional approval.

This distinction is critical: states can choose to stay on standard time, but they cannot legally stay on daylight saving time all year. That means to switch permanently to DST, Congress must change federal law.

The Coalition for Permanent Standard Time is urging both state and federal lawmakers to act. Founding members include not only AASM but also the National Sleep Foundation, Sleep Research Society, Save Standard Time, and the Society for Research on Biological Rhythms. They’ve launched advocacy campaigns and educational efforts through their website, ditchDST.com, providing resources and research summaries to the public.

Preparing for the Upcoming Time Change

As the November 2 shift back to standard time approaches, sleep experts are offering practical advice to reduce the disruption:

Get at least seven hours of sleep per night in the days before and after the change.
Gradually adjust your meal and exercise times by shifting them slightly later in the week leading up to the transition.
Set your clocks back one hour on Saturday evening and go to bed when you feel sleepy, rather than staying up later.
Seek out morning sunlight during the first week after the change—it helps your internal clock adapt faster and keeps you alert.

While the fall time change is generally easier to handle than the spring one, maintaining a consistent sleep routine is still crucial.

A Broader Look: Why Time and Light Matter

This debate isn’t just about convenience. It’s about how our internal biology evolved to follow sunlight—and what happens when society overrides it. The human body depends on regular exposure to light and dark cycles to maintain hormonal balance, cognitive performance, and emotional stability.

Morning sunlight triggers alertness and suppresses melatonin production. Lack of morning light or exposure to bright evening light (common under DST) can delay the sleep cycle, making it harder to fall asleep and wake up naturally. Over time, this leads to “social jet lag”, where work or school schedules don’t match a person’s biological rhythm.

Studies have shown that aligning our social clock with solar time can boost productivity, lower accident rates, and reduce mental health issues. This is why organizations like the AASM emphasize that permanent standard time isn’t just a preference—it’s a public health measure supported by decades of evidence.

The Bottom Line

The science is strong, and the message from sleep experts is consistent: permanent standard time would better support health, safety, and productivity. Brighter mornings, fewer accidents, and more restful sleep are just some of the benefits experts believe Americans would experience if the country ended seasonal clock switching once and for all.

As the coalition’s members put it, the goal isn’t to make life darker—it’s to make it more in sync with nature.

Research Reference:
American Academy of Sleep Medicine – Position Statement on Permanent Standard Time (Journal of Clinical Sleep Medicine, 2024)