LONG BEACH — On March 8, most Americans will set their clocks forward one hour as daylight saving time or DST begins at 2 a.m. While the extra evening light is often welcomed, health experts caution that the abrupt loss of sleep can have measurable and sometimes serious consequences for both adults and children.
A growing body of research shows that the shift to daylight saving time is associated with increased health and safety risks in the days following the change. A landmark study published in Current Biology found a 6% increase in fatal car crashes nationwide during the week after the spring transition. Additional studies have linked the time change to a short-term rise in heart attacks, strokes, emergency room visits, and workplace injuries. Children and teens may also experience more difficulty concentrating in school, mood changes, and behavioral challenges due to sleep disruption.
Sleep specialists explain that even losing one hour of sleep can disrupt the body’s circadian rhythm — the internal clock that regulates sleep, hormones, mood, and cardiovascular function.
“When we abruptly shift the clock forward, our bodies don’t immediately adjust,” said Dr. Jim Keany, Chief Medical Officer at Dignity Health St Mary Hospital in Long Beach. “Adults may notice grogginess, impaired reaction time, and increased stress. Children often show it differently — through irritability, difficulty waking up, trouble focusing in class, or changes in appetite and behavior.”
The biological impact stems in part from delayed melatonin release due to extended evening light. Melatonin is the hormone that signals the body it’s time to sleep. When its release is postponed, families may fall asleep later but still need to wake up early for work or school resulting in shorter, lower-quality sleep across the household.
Beyond physical health, sleep loss can also affect emotional well-being. Circadian disruption has been associated with increased symptoms of depression and anxiety, decreased productivity for adults, and reduced academic performance for children.
The American Academy of Sleep Medicine continues to recommend adopting permanent standard time, citing growing evidence that seasonal clock changes disrupt circadian rhythms and are linked to increased risks of sleep disturbance, cardiovascular events, mood changes, and accidents. While the bi-annual time shift remains in place, experts emphasize the importance of planning ahead to protect sleep health for every member of the family.
Tips to Prepare for the Time Change:
- Maintain a consistent, calming bedtime routine. For children, familiar patterns such as bath, book, and quiet time provide cues that it’s time to wind down. Adults also benefit from predictable evening habits.
- Gradually shift bedtimes and wake times 15–30 minutes earlier for several days before daylight saving time begins.
- Get morning sunlight to help reset your and your family’s internal clocks.
- Limit caffeine and alcohol in the evening, as both can interfere with sleep quality.
- Avoid heavy meals and screen time close to bedtime, especially for children and teens.
- Prioritize at least seven hours of sleep per night for adults, with age-appropriate sleep for infants, children, and adolescents.
Use extra caution while driving or operating machinery during the week following the change, when fatigue- related risks are higher.
“Small adjustments can make a big difference,” Dr. Keany added. “When families prepare in advance, they can ease the transition, protect their health, and reduce the risk of preventable accidents.”