Spring Forward: How Daylight Saving Time Affects Your Child’s Health and Sleep (and Yours, Too)

On the second Sunday of every March, we move our clocks forward one hour – and the impact on your family’s health is probably more significant than you think.

When clocks spring forward, many kids and adults experience disruptions in their sleep patterns, leading to fatigue, difficulty concentrating, mood changes, and more. Losing that one hour of sleep can also disrupt circadian rhythms, making it even harder for the body to adjust.

By understanding these changes, you can take proactive steps to minimize the impact of daylight savings time and help your family make a smoother, sleep-friendly transition.

Sleep and daylight saving time

About one-third of adults, one-third of infants and young children, and most teenagers already don’t get enough sleep. Daylight saving time negatively affects sleep patterns even further by abruptly changing your normal sleep schedule.

How does it happen? Light is the most important signal that your body receives when setting your sleep patterns. When light hits your eyes, it sends a signal to your brain telling you that it’s time to be awake. Darkness, on the other hand, tells your body to produce melatonin (a hormone that causes drowsiness) and stay asleep.

An extra hour of daylight may not sound earth-shattering, but research shows that this sudden shift can greatly impact both your quality of sleep and the duration of your sleep. Kids and adults who are already short on sleep are likely to experience the most adverse effects of daylight savings time – but anyone can struggle to sleep.

Why we need quality sleep

There are many reasons why you should reduce your family’s sleep disruptions during daylight saving time. Lack of sleep can have a major impact on things like:

• Learning
• Concentration
• Memory
• Alertness
• Mood
• Metabolism
• Immunity
• Heart health

The physical effects of sleep deprivation are often powerful for kids and adults alike. A child who doesn’t get enough sleep may be more anxious or agitated and have trouble concentrating at school. Tired adults tend to have more drowsy driving and workplace accidents.

Lack of sleep can also wreak havoc on your health, increasing your appetite and stress levels while reducing your metabolism and ability to fight off infections. Certain sleep disorders, such as sleep apnea, have been scientifically linked to high blood pressure, irregular heartbeat, and other life-threatening concerns.

Circadian rhythms and daylight saving time

And that’s not all. Daylight saving time can also disrupt your circadian rhythm, which is your body’s natural 24-hour cycle (also known as your internal clock). Your sleep and wake times closely follow this 24-hour cycle, prompted by light and darkness.

The one-hour shift during daylight saving time often throws your entire cycle out of whack. In fact, losing just one hour of sleep can disrupt your internal clock for several days or more, leaving you feeling fatigued and grumpy. Later sunrises and sunsets may make it harder to fall asleep and interfere with your child’s usual nap time(s).

Many researchers believe that it’s unhealthy when our circadian rhythms are out of sync with the sun. That’s why the American Medical Association, the American Academy of Sleep Medicine, and other U.S. health organizations have recommended using standard time all year long.

Managing your family’s transition to daylight saving time

Until then, here are some tips to help your family spring forward successfully:

• Try to be well-rested the week before the time change. Begin going to bed 15 minutes early and increase by 15 minutes every night or two.
• Avoid sleeping an hour longer in the morning, especially the day after the time change. Exposing your eyes to natural light in the morning is one of the best ways to reset your internal clock.
• If you nap during the day, nap only in the early afternoon – never close to bedtime. Napping for too long can affect your nighttime sleep.
• Avoid caffeinated beverages, such as coffee or tea, late in the day.
• Try to go to bed and wake up at the same time each day, even on weekends.
• Get moving! Exercise generally helps you fall asleep faster and sleep better.

Start making preparations now for daylight saving time, so your family can sleep soundly and stay healthy.

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