Definitive Guide to Daylight Saving Time

Seize the day and seize the daylight. When the clock changes twice per year we lose and gain an hour of sleep. Of course, losing an hour of sleep is unpleasant but with some tricks and tips you can navigate the choppy waters of DST (daylight saving time) and remain full of energy every day.   

The U.S. has been falling back and springing forward since 1918

How did Daylight Saving Time Start?

The U.S. has been falling back and springing forward since 1918 and at 2am on March 14, 2021, the tradition of daylight savings time continues and the clocks will spring forward by one hour. In the late 19th Century, Europe and the U.S. adopted daylight savings time changes to maximise productivity from daylight hours. The Standard Time Act that defines U.S. time zones was introduced alongside the daylight saving times change in 1918. 

Why did Daylight Saving Time Start?

Daylight Saving Time (DST) was introduced to enhance productivity during daylight hours and save energy. In the late 19th Century, energy was heavily reliant on coal, having an extra hour of daylight to work meant consuming less energy. But, in modern times the energy saving properties of DST are nominal. Observing Daylight Saving Time allows us to take advantage of an extra hour of sunlight in the evening for those in the Northern Hemisphere. Countries near the equator maintain a consistent sun position so do not need Daylight Saving Time DST. During the oil crisis in the 1970s, after WW1 and WW2, treasurys' were almost empty. Implementing DST was somewhat beneficial then but now,  many countries are abolishing the practice entirely. The United States, bills are introduced every year from States like California, Florida, Montana, Texas, and Nebraska who want to repeal the annual adjust to the time but with no success.  

When Does Daylight Saving Time Start and End?

Daylight Savings Time 2021 Around the World 

Country

Observed

Introduced

Next change

Åland Islands

Countrywide

1942

03/28/2021 4:00 am

Albania

Countrywide

1940

03/28/2021 3:00 am

Andorra

Countrywide

1985

03/28/2021 3:00 am

Antarctica

Only in: Troll, McMurdo

1927

04/04/2021 2:00 am

Antigua and Barbuda

Countrywide

1916

03/14/2021 3:00 am

Australia

Not in: Darwin, Eucla, Brisbane, Perth

1981

04/04/2021 1:30 am

Austria

Countrywide

1916

03/28/2021 3:00 am

Bahamas

Countrywide

1964

03/14/2021 3:00 am

Belgium

Countrywide

1916

03/28/2021 3:00 am

Bermuda

Countrywide

1974

03/14/2021 3:00 am

Bosnia and Herzegovina

Countrywide

1941

03/28/2021 3:00 am

Bouvet Island

Countrywide

1916

03/28/2021 3:00 am

Brazil

Only in: Campo Grande, Cuiaba, Sao Paulo

only 1931 - 2018

-

Bulgaria

Countrywide

1943

03/28/2021 4:00 am

Canada

Not in: Blanc-Sablon, Dawson, Dawson Creek, Fort Nelson

1918

03/14/2021 3:00 am

Chile

Countrywide

1968

04/03/2021 9:00 pm

Croatia

Countrywide

1941

03/28/2021 3:00 am

Cuba

Countrywide

1928

03/14/2021 1:00 am

Cyprus

Countrywide

1975

03/28/2021 4:00 am

Czechia

Countrywide

1916

03/28/2021 3:00 am

Denmark

Countrywide

1916

03/28/2021 3:00 am

Estonia

Countrywide

1918

03/28/2021 4:00 am

Faroe Islands

Countrywide

1981

03/28/2021 2:00 am

Fiji

Countrywide

1998

11/14/2021 3:00 am

Finland

Countrywide

1942

03/28/2021 4:00 am

France

Countrywide

1916

03/28/2021 3:00 am

Germany

Countrywide

1941

03/28/2021 3:00 am

Gibraltar

Countrywide

1916

03/28/2021 3:00 am

Greece

Countrywide

1932

03/28/2021 4:00 am

Greenland

Not in: Danmarkshavn

1980

03/27/2021 11:00 pm

Guernsey

Countrywide

1916

03/28/2021 2:00 am

Haiti

Countrywide

1983

03/14/2021 3:00 am

Holy See (Vatican City)

Countrywide

1916

03/28/2021 3:00 am

Hungary

Countrywide

1916

03/28/2021 3:00 am

Iran

Countrywide

1978

03/22/2021 1:00 am

Ireland

Countrywide

1916

03/28/2021 2:00 am

Isle of Man

Countrywide

1916

03/28/2021 2:00 am

Israel

Countrywide

1940

03/26/2021 3:00 am

Italy

Countrywide

1916

03/28/2021 3:00 am

Jersey

Countrywide

1916

03/28/2021 2:00 am

Jordan

Countrywide

1973

03/26/2021 1:00 am

Kosovo

Countrywide

1941

03/28/2021 3:00 am

Latvia

Countrywide

1918

03/28/2021 4:00 am

Lebanon

Countrywide

1920

03/28/2021 1:00 am

Liechtenstein

Countrywide

1941

03/28/2021 3:00 am

Lithuania

Countrywide

1941

03/28/2021 4:00 am

Luxembourg

Countrywide

1916

03/28/2021 3:00 am

Malta

Countrywide

1916

03/28/2021 3:00 am

Mexico

Not in: Cancun, Hermosillo

1996

03/14/2021 3:00 am

Moldova

Countrywide

1932

03/28/2021 3:00 am

Monaco

Countrywide

1916

03/28/2021 3:00 am

Montenegro

Countrywide

1941

03/28/2021 3:00 am

Netherlands

Countrywide

1916

03/28/2021 3:00 am

New Zealand

Countrywide

1927

04/04/2021 2:00 am

Norfolk Island

Countrywide

1974

04/04/2021 2:00 am

North Macedonia

Countrywide

1941

03/28/2021 3:00 am

Norway

Countrywide

1916

03/28/2021 3:00 am

Palestine

Countrywide

1940

03/27/2021 1:00 am

Paraguay

Countrywide

1975

03/27/2021 11:00 pm

Poland

Countrywide

1916

03/28/2021 3:00 am

Portugal

Countrywide

1916

03/28/2021 2:00 am

Romania

Countrywide

1932

03/28/2021 4:00 am

Saint Pierre and Miquelon

Countrywide

1987

03/14/2021 3:00 am

Samoa

Countrywide

2010

04/04/2021 3:00 am

San Marino

Countrywide

1916

03/28/2021 3:00 am

Serbia

Countrywide

1941

03/28/2021 3:00 am

Slovakia

Countrywide

1916

03/28/2021 3:00 am

Slovenia

Countrywide

1941

03/28/2021 3:00 am

Spain

Countrywide

1980

03/28/2021 2:00 am

Svalbard

Countrywide

1916

03/28/2021 3:00 am

Sweden

Countrywide

1916

03/28/2021 3:00 am

Switzerland

Countrywide

1941

03/28/2021 3:00 am

Syria

Countrywide

1920

03/26/2021 1:00 am

Turks and Caicos Islands

Countrywide

1979

03/14/2021 3:00 am

Ukraine

Not in: Simferopol

1941

03/28/2021 4:00 am

United Kingdom

Countrywide

1916

03/28/2021 2:00 am

United States

Not in: Honolulu, Phoenix

1918

03/14/2021 3:00 am


Is Daylight Savings Important for our Health and how Does it Affect Sleep?

Your circadian rhythm is set by your hormones and sunrise/sunset times. When Daylight Saving Time begins on March 14, 2021 at 2am, the clocks spring forward by 1 hour. Daylight Saving Time ends on November 7, 2021 at 2am when the clocks fall back by 1 hour. Ushering in fall and winter standard time. In the summer time we relish that extra hour of sunlight but when that Sunday in November rolls around, we want to pull the covers over our head and not think about losing an hour of sleep.    

1 week before DST, start going to bed 15-30 minutes earlier

At that time of year when Daylight Saving Time Fall Back, seasonal affective disorder is at its highest. Therefore, it is important to mitigate the negative effects of DST by being kind to yourself and preparing your schedule and body for the change. 

How to Prepare for Daylight Saving Time

  • 1 week before DST, start going to bed 15-30 minutes earlier 
  • Be consistent with your schedule 
  • Avoid napping if possible or stick to short 20 minute naps only 
  • Avoid caffeine after 1pm 

Daylight Saving Time Sleep Tips

When the clocks back one hour it can make us a little grumpy. During this time, enjoy some comfort food and a little time curled up on the couch with a good book or favorite movie, easing yourself into fall and winter. Establishing a healthy bedtime routine is essential to physical health and mental wellbeing, whether you observe DST or not.

  • Go to bed at the same time every night and get up at the same time every morning
  • Have a wind-down well routine; 
    • Turn off your cell phone 1 hour before bed
    • Keep electronic devices out of your bedroom if possible, read paperbacks or magazines instead 
    • Enjoy a hot bath or shower before bed to help you relax
    • Do some light yoga or stretches 
    • Ensure you have enough blankets to keep you warm and cozy   

Conclusion

If you are observing Daylight Savings Time 2021 it is important to get enough quality rest and be consistent with your sleep schedule. The Monday following daylight savings spring forward in March has been established as a high risk time for heart attacks. The study noted an increase in heart attacks compared to the daily average when daylight saving time begins. Workers are more likely to have accidents following the time change and pets can be a little confused receiving their meals an hour later than normal. Sticking to your sleep schedule, eating well, and getting plenty of exercise and fresh air can help you get through Daylight Saving Time with ease.