Twice a year, millions of Americans reset their clocks for Daylight Saving Time (DST), and while it may seem like a simple shift, the effects on sleep and overall health can be significant. For professionals balancing work and family life and parents managing school-age children, the “spring forward” time change in March is particularly challenging. Losing just one hour of sleep can lead to fatigue, reduced concentration, and even increased health risks, including a spike in accidents and medical emergencies.
Understanding how DST affects sleep and well-being—especially for children and teens with early morning commitments like athletics, band, or academic clubs—can help families make adjustments that minimize its impact.
How Daylight Savings Time Affects Sleep Cycles and Overall Health
The body’s natural sleep-wake cycle, known as the circadian rhythm, is sensitive to light and darkness. When we lose an hour of sleep in March, it disrupts this rhythm, leading to issues such as:
- Increased fatigue and sluggishness – Many people experience difficulty waking up, concentrating, and staying alert throughout the day.
- Higher risk of accidents – Studies show that drowsy driving incidents increase after the time change, as do workplace and household injuries.
- Cardiovascular strain – The days following DST have been linked to an uptick in heart attacks, likely due to the stress of sleep disruption.
- Weakened immune system – Lack of sleep can lower immunity, making the body more susceptible to colds, flu, and other illnesses.
- Mood changes and mental health effects – Sleep loss can contribute to irritability, anxiety, and even depressive symptoms.
How Daylight Saving Time Affects Students and Early Morning Activities
For students attending school in Kingwood ISD, Spring ISD, and surrounding communities, where many schools begin as early as 7:30 a.m., the time change can be especially disruptive. Those involved in extracurricular activities often have before-school practice sessions that require them to wake up even earlier.
Some of the most common challenges students face include:
- Difficulty waking up for school – The loss of an hour makes early mornings even tougher, especially for student-athletes and club members.
- Reduced focus and lower academic performance – Sleep deprivation can impact memory, attention span, and the ability to learn new material.
- Irritability and mood swings – Children and teens who don’t get enough sleep may struggle with emotional regulation and experience more frequent mood swings.
- Increased risk of illness – Poor sleep weakens the immune system, making students more vulnerable to catching colds and other infections.
- More bedtime struggles – Lighter evenings can make it harder for children to feel tired at bedtime, leading to difficulty falling asleep.
Parents can take proactive steps to help their children adjust to DST and ensure they stay healthy and alert for school and extracurricular commitments.
9 Tips for Parents to Help Students Adjust to Daylight Saving Time
Helping children transition smoothly into the new schedule can make a big difference in how well they adjust. Here are some strategies to ease the change:
- Start the Transition Early – A few days before DST, gradually adjust bedtime by 15-minute increments each night until their bedtime aligns with the new schedule.
- Maintain a Consistent Routine – Encourage regular bedtime rituals, such as reading a book, dimming the lights, and avoiding stimulating activities before bed.
- Limit Screen Time Before Sleep – Blue light from tablets, phones, and TVs can interfere with melatonin production. Encourage students to turn off screens at least an hour before bedtime.
- Get Morning Sunlight – Exposure to natural light in the morning helps reset the body’s internal clock. Encourage students to go outside in the morning or open the curtains when they wake up.
- Encourage Physical Activity – Exercise during the day can promote better sleep, but avoid intense activities too close to bedtime.
- Be Mindful of Evening Meals and Caffeine – Avoid heavy meals, caffeine (such as sodas and chocolate), and sugary snacks in the evening, as they can interfere with sleep.
- Create a Sleep-Friendly Environment – Use blackout curtains to keep bedrooms dark at bedtime, especially since DST means longer daylight in the evening.
- Remind Student Drivers to Be Extra Cautious – Teens who drive to school should be aware that drowsy driving can be as dangerous as driving under the influence. If a student is feeling too tired, they should ask for a ride or take extra precautions on the road.
- Be Patient – It can take a few days to a week for children to fully adjust to the time change. Stick to the schedule, and their bodies will gradually adapt.
By taking these steps, parents can help their children minimize the effects of DST and maintain a healthier sleep pattern.
The Link Between Sleep Deprivation and Increased ER Visits
At Elite Hospital Kingwood, we see a noticeable increase in emergency room visits in the days following DST. Some of the most common health concerns include:
- Car accidents – Sleep-deprived drivers, including teens, are at higher risk of drowsy driving accidents.
- Heart-related emergencies – The Monday after DST has been linked to a higher incidence of heart attacks.
- Workplace and household injuries – Fatigue contributes to falls, burns, and other accidents.
- Pediatric emergencies – Lack of sleep can contribute to increased illnesses, injuries, and behavioral outbursts in children.
If you or your child experiences severe fatigue, confusion, dizziness, difficulty breathing, or chest pain, seek medical attention immediately. Elite Hospital Kingwood is open 24/7 with Board-Certified Emergency Physicians ready to provide immediate care.
Final Thoughts
Daylight Saving Time may be a regular occurrence, but its effects on sleep and well-being are significant. For professionals managing work-life balance and parents helping their children navigate school routines, planning ahead and making gradual adjustments can reduce the impact of DST.
By prioritizing good sleep habits and making small changes, you and your family can transition smoothly and stay healthy through the time change.
If you or a family member experiences severe symptoms or a medical emergency, remember that Elite Hospital Kingwood is here to provide expert care around the clock.