As autumn progresses, residents across Washington State are getting ready for the shift back to standard time this weekend. At 2 a.m. on Sunday morning, clocks will be set back one hour—meaning an extra hour of sleep for many, but also earlier fades in afternoon light.

For example, the earliest sunset of the year in the region is expected at 4 :49 p.m. Sunday, while sunrise will be around 6 :55 a.m.

Why the clocks change

The concept of daylight saving time traces back centuries. While Benjamin Franklin made a satirical suggestion about waking earlier to save candles in 1784, the modern idea took shape with NZ scientist George Vernon Hudson in 1895 and British builder William Willett in the early 1900s.

In the U.S., shifting clocks forward in spring and back in autumn is governed by the Uniform Time Act.

Where DST isn’t observed

It’s worth noting that not everywhere in the U.S. follows daylight saving time. States and territories such as Hawaii, American Samoa, Guam, Puerto Rico, U.S. Virgin Islands and most of Arizona do not observe it.

Impact on health and routine

Even though this weekend’s change gives an extra hour of sleep, it still prompts an adjustment period. Health experts warn that any shift — whether forward or backward — can disrupt our internal clocks and affect alertness, mood and performance.

Tips to transition smoothly

In the days ahead, consider moving your bedtime and wake‑time 10 to 15 minutes earlier to ease into the change.

Aim for consistent 7–8 hours of quality sleep.

Avoid heavy tasks or long drives during the first couple of days after the change when you might feel less alert.

Get some natural sunlight in the morning — a 30‑minute walk outside can help reset your internal clock.