MADISON, Wis. – Daylight saving time starts this weekend, when clocks are set forward one hour, and while that is potentially good news because of the extra light in the evening, it means losing an hour of sleep.
Most people dread the loss of sleep and the transition period during the March time change, but kids and teens are especially prone to the health impacts of getting less sleep, according to Dr. Casey Freymiller, pediatrician, UW Health Kids.
Sleep is so important for kids because it helps them learn in school, manage their emotions and have faster response times, he said.
“The springtime change is probably harder for most families so give yourself grace because emotions will be heightened as the routine is changed,” said Freymiller, who is also an assistant professor of pediatrics, University of Wisconsin School of Medicine and Public Health.
Kids thrive on routines and one hour can make a big difference, so families need to plan ahead this week, he said.
“One prevention measure we recommend is called ‘bedtime fading,’ which means adjusting the bedtime in 15-minute increments a few days before the time change,” Freymiller said.
In the spring, for example, if a child’s bedtime is normally 8 p.m., starting Wednesday push it forward by 15 minutes. So, 7:45 p.m. on Wednesday, 7:30 p.m. on Thursday, 7:15 p.m. on Friday, and 7 p.m. on Saturday, that way when it is time for bed on Sunday at 8 p.m., it feels more gradual than the abrupt one-hour change, he said.
It is important to talk to young children in advance about bedtime changes, not just right before bed. This concept might be especially challenging to teenagers as they are busy with schoolwork, sports, activities, friends and using technology to stay connected, so getting them to go to bed earlier can be tough, but data shows they can be impacted even more in March, according to Freymiller.
One study showed teenagers had slower reaction times and trouble paying attention the week following the time change in March because they lost sleep. That can especially impact important things like driving. Also, new data from the Centers for Disease Control and Prevention shows that only 23% of high schoolers got at least eight hours of sleep in 2023. In 2013, it was 32%, he said.
A good routine that includes a consistent wake-up time and bedtime, sunlight exposure and physical activity will have the most long-term impact on quality sleep, according to Freymiller.
“It is troubling that teens aren’t getting the recommended amount of sleep,” he said. “Parents can reiterate to teens that quality sleep can help them do better in school, in sports, in activities and driving, so making small changes for a few days in March can make a big impact.”
Another strategy for parents is to temporarily use a small dose of over-the-counter melatonin, which is a hormone that helps regulate sleep, for the transition, he said.
“Parents can give kids very small amounts, 1 to 5 milligrams, about 30 minutes to an hour before bed,” Freymiller said. “This is meant to be a temporary sleep aid and can help during transition periods like daylight saving time.”
