Time Change Poses Risks to Sleep and Health, Silver Cross Sleep Expert Warns

Tips to help adults and children adjust to daylight savings time

As clocks “spring forward” this Sunday to usher in daylight savings time, millions of Americans will lose one hour of sleep. An adjustment that small may seem minor on the surface but it’s one that carries significant health consequences, according to Dr. Salah Lababidy, board-certified pulmonologist and sleep specialist and Medical Director of the Silver Cross Sleep Disorders Center.

“Even one lost hour can disrupt circadian rhythms, increase fatigue, and raise the risk of dangerous medical events,” he explained.

Experts estimate fatal car crashes rise by approximately 6% during the week following the time change, and heart attacks spike by 24% on the Monday after clocks move forward.

“People often underestimate how important one hour of sleep is,” Dr. Lababidy added. “Losing that hour can lead to circadian misalignment—essentially a form of ‘mini jet lag’—that affects alertness, cardiovascular health, mood, and overall performance. Children may feel these effects even more strongly because their sleep needs are greater.”

Sleep deprivation also contributes to lighter, less restorative sleep through the week, causing grogginess, slower reaction times, and impaired focus.

Tips for Better Sleep During the Time Change

Dr. Lababidy and his colleagues on staff at the Silver Cross Sleep Center recommend adopting healthy sleep habits to ease the transition:

• Shift bedtime gradually. Move bedtime 10–15 minutes earlier each night leading up to the change.
• Get morning sunlight. Morning light helps reset the internal clock and boosts alertness.
• Avoid caffeine and alcohol before bed. These disrupt sleep and worsen circadian misalignment.
• Maintain consistent sleep and wake times. Aim for 7–9 hours of sleep per night to build resilience.
• Limit evening screens. Blue light delays melatonin release.

Tips for Parents Helping Kids Adjust

Children often struggle more with the time shift and may show behavioral changes when overtired.

 To support kids during the transition:

 Begin adjusting their bedtime early. Move bedtime 10–15 minutes earlier for several nights leading up to the change—especially helpful for young children who cannot understand why their sleep schedule shifts.

• Use a consistent bedtime routine. Predictable routines (bath, quiet play, reading) cue the body for sleep.
• Get kids outside in the morning. Morning sunshine is a powerful tool that helps reset the circadian clock.
• Avoid stimulating activities before bed. Limit screens, sugary snacks, and heavy meals in the evening.
• Expect temporary behavior changes. Children may act out or seem irritable due to sleep loss—patience and consistency help them adapt.

“As we prepare for daylight savings time, prioritizing sleep – both for adults and kids – is the best way to protect overall health,” Dr. Lababidy added. “A well‑rested body is far more capable of adjusting safely.”

For more information about the Silver Cross Sleep Center, visit silvercross.org/care-treatment/sleep-medicine