Sleep Consultant Offers Tips For Adults, Children Ahead Of Daylight Saving Time

It's almost time to spring the clocks forward! Statistics show losing an hour of sleep each March can have a serious impacts on a person's well-being.

Wednesday, March 8th 2023, 1:53 pm


It's almost time to spring the clocks forward! Statistics show losing an hour of sleep each March can have a serious impacts on a person's well-being, including their ability to make decisions and their reaction time.

Tiffany Borucki, an area pediatric sleep consultant with Not-A-Peep, recommends seven hours of sleep for adults and 10 to 12 hours for children.

"The lack of sleep effects our impulse control, making us more irritable," Borucki said. "It effects our reflexes, making us more prone to car accidents and workplace accidents. It also effects our ability to concentrate and focus."

Borucki said during Daylight Saving Time, the longer exposure to light in the evenings makes it more difficult to sleep. However, there are actions parents can take to make the transition as smooth as possible for their children.

First, gradually adjust a child's sleep schedule by moving their bedtime to 15 minutes later starting Wednesday night. Borucki said by Sunday they will be on the new schedule.

She said parents can also get a child's room ready for the sun rising earlier and setting later by using blackout windows or curtains to block out any extra light that could impact their sleep.

However, exposure to sunlight during the day will actually help their bodies adjust to the new schedule, so Borucki said it is good for children to spend time outdoors.

It is also important to keep a consistent bedtime routine, stay away from screen time at least an hour before bed, and continue to wake up at the same time each morning. Borucki said doing this can help both children and adults.

She said having a bedtime routine is helpful in signaling to a child's body that it is time to sleep. Borucki said including a warm bath, reading a book, or listening to calming music before bed are great ways to help them fall asleep.

"Sleep is so important for our children's brain growth, for their ability to concentrate throughout the day at school, and overall mood," Borucki added. "When they have the amount of sleep that they need they are just happier and more rested."

For adults, Borucki suggests moving their bedtime later by 30 minutes for the first three days after springing forward, then on night four, go back to a normal bedtime routine according to the new schedule.

Click Here for more sleep help or to schedule an assessment.


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