Daylight Saving Time: A Small Clock Change with Big Effects on Kids’ Sleep
Families nationwide will move their clocks forward one hour on Sunday, March 8. While it’s just 60 minutes, lost sleep can have lasting effects on children’s health.
Children with disruptive and deficient sleep routines could face health and developmental problems in a short and long term, according to Hilary Pearson, M.D. medical director of Cook Children’s Sleep Laboratory.
“We all do better with regular schedules, since our bodies have internal rhythms for so many things. Eating, energy levels, and sleep are set by patterns. Most of these human activities are influenced by hormones. Melatonin is a hormone that is secreted at the start of evening/night, to help the body prepare for sleep… So going to bed at the same time each night helps your body learn to sleep at the same time each night. You may notice this when you are able to awaken just a few minutes before your alarm goes off- you have “trained” your body to sleep at certain hours,” said Dr. Pearson.
Children's bodies grow best when they have predictable sleep routines. When bedtime shifts constantly, whether due to daylight saving time or a busy family calendar, children’s sleep quality suffers. Over time, these poor habits can take a toll on how a child learns, behaves, and grows. On the other hand, a consistent, well-structured bedtime routine acts as a foundation for healthy brain development, steady emotions, and physical growth.
Mental and Physical Effects
Sleep is the fuel for a child's memory and concentration. Without consistent rest, children often struggle to focus in class or remember what they've learned, which directly impacts their academic performance. In contrast, a steady bedtime helps kids develop stronger focus and self-control, the exact brain power skills they will need to succeed in their future professional careers.
A lack of sleep is also closely tied to mood swings and behavioral issues.
Dr. Pearson states “Immediately parents and teachers may notice changes in behavior. Some kids will be sleepy, and unable to stay awake. Some kids will be hyperactive in response to their sleepiness. Others will have trouble with emotional control, so they will cry more, or be more oppositional. [Also], less sleep is associated with anxiety and depression symptoms, especially in teenagers.”
When children are overtired, they have a harder time managing their emotions.
Quality sleep is just as vital for a child’s physical growth. As Dr. Pearson notes, children’s immune systems do not function as well when they are sleep-deprived, making it harder to fight off playground germs. Without enough rest, children are at more risk for health issues later in life like high blood pressure, diabetes or obesity. Setting healthy sleep patterns now creates a foundation for a healthy weight and a lower risk of other diseases in their adulthood.
Long-Term Consequences
The sleep habits children form today, often follow them through their teenage years and into adulthood. When children grow up without a structured bedtime routine, they are much more likely to struggle adapting to a healthy sleep routine as adults. Establishing a strong routine early on, like turning off screens an hour before bed and sticking to a consistent schedule, helps train the brain for rest.
“Parents that teach their children to think about sleep (what time to go to bed, how much sleep in hours to plan for, what a healthy sleep environment looks like) are helping them for their entire lives. Certainly, everyone goes through times where they sleep less, or their sleep is not of good quality, [specially] when going through normal periods of stress, but a child who knows how to get back to ‘good sleep’ is in a better position to stay healthy for the long run,” said Dr. Pearson.
Maintaining these healthy habits as an adult is just as critical for long-term wellness. Quality sleep acts as a “nightly cleanup” for the brain and body. As advised by Dr. Pearson, poor sleep could increase the risk of serious chronic conditions. By prioritizing sleep now, parents not only protect their own long-term health but also model the vital self-care skills their children will need for a healthy future.
Healthy Sleep Habits
According to Dr. Pearson, due to the different sleep sensitivity each child has, it might be slightly harder for some to adjust to daylight savings time. On average, it could take up to 3 weeks for a child to become accustomed to the time change.
Parents can effectively help their children build a fun and beneficial sleep routine at a very young age by choosing a consistent bedtime and following the same steps each night. A healthy bedtime routine may include a bath or shower, brushing teeth, putting on pajamas and reading a book or another quiet activity.
Here are some key elements to remember when building a bedtime routine:
- Going to bed at the same time each night
- Limiting screen time at least an hour prior to bedtime
- Keeping bedrooms quiet and dark
- Following calming bedtime routines such as reading
Good Night Cook Children’s
At Cook Children’s, all staff members, from clinicians to administrators, believe in leading through action. For this reason, a new Child Life Zone (CLZ) TV show called Good Night Cook Children’s, is set to launch this late Spring as an effort designed to support Cook Children’s mission of improving the well-being of every patient. Every evening, an administrator with Cook Children’s Health Care System, will be providing patients with a comforting bedtime story video that will air on CLZ-TV.
“Is exciting to have the administrative team come in and read” said Katie Campbell, director of Family Support Services.
Cook Children’s hopes to create moments of connection and normalcy while also strengthening the employee community around a new and exciting tradition: reading a favorite book from childhood on Good Night Cook Children’s.
“I think bringing that tradition where kids expect to hear ‘Good Night Cook Children’s’ while they are staying at the hospital, will bring that sense of normalcy” said Claire Taetz, associate broadcast producer at CLZ-TV.
To watch a full episode of Good Night Cook Children's click here.
Building strong sleep routines at an early age can help protect children’s health in the long term. Even small changes in bedtime habits can improve sleep quality and overall well-being.
