From Sleep to Screens: Why Daylight Saving Time Matters for Kids’ Wellbeing
By Harsimar Kang, Contributing Author
Image Source: Brain&Life
It’s that time of the year. The post-Halloween joy of gaining back an hour of sleep from the end of Daylight Savings Time (DST). But while adults may be happy about this, or at the very least, ambivalent, children may be vulnerable to the effects of changing sleep cycles.
The change in even just one hour of sleep can have drastic effects to the routine of sleep. The end of DST can disrupt children’s sleep patterns leading to mood swings, irritability, and difficulty in school or social settings. For children who may experience some level of sleep deprivation, especially over the initial course of the transition, can experience heightened anxiety levels. When children are tired, they may feel more stressed or overwhelmed by routine challenges, such as schoolwork or social interactions.
Furthermore, the end of DST often means less exposure to sunlight in the daytime hours. The shorter days and longer nights lead to reduced natural light which in turn leads to reduced serotonin levels, a mood-boosting chemical, that affects our attention, ability to multitask and feelings of irritability, anxiety or depression. This also explains why people may be prone to conditions like Seasonal Affective Disorder in these winter months. But children do not have to be at the point of diagnosis of a mental health condition to feel these effects. The earlier sunsets and transition into colder months can lead to children being more prone to increased feelings of sadness, withdrawal, or even aggression. This can also manifest in more pronounced behavioral challenges, such as temper tantrums or acting out.
The change in light patterns can also affect children’s social behaviors. With less daylight, they may be less inclined to play outside or interact with others. This can lead to feelings of isolation or boredom, particularly for children who rely on physical play for emotional release. Thus, in these Fall and Winter months, children are more likely to spend their time indoors on screens. And we can’t necessarily blame them – the days are cold and dark, making it hard to meet up with friends. Staying connected via devices is a way to ensure social communication. However, it is equally as important to note that excessive screen time, especially in the hours leading to bedtime, can also be another detrimental effect against sleep quality. Some studies discuss the proposed effects of the blue light emitted from screens, wherein the light suppresses the production of melatonin, a hormone that regulates sleep. When it becomes dark, the body typically produces this melatonin to induce sleepiness. But after a screen-heavy evening full of short-wavelength blue light that is similar to sunlight, we may inadvertently be tricking the body to thinking it is daytime, thus making it harder for children to fall asleep. This can exacerbate the negative effects of DST by further delaying sleep and disrupting circadian rhythms (sleep cycles).
There are some practical tips for parents to mitigate the effects of daylight savings ending. Some of these tips are more geared for parents before the actual transition into DST ending – such as gradually shifting bedtime in the days leading up to the time change to ease the transition. Parents can shift bedtimes by 15 minute increments each night, instead of making a sudden one hour shift. But other recommendations include ensuring kids get plenty of exposure to natural light during the day while limiting screen time at least one hour before bed, if not longer. Kids can engage in other activities prior to bed, such as reading or play with toys. The importance of a consistent daily routine also cannot be understated. This helps combat the emotional and mental impacts of DST and shorter days. And, of course, it’s always important to go back to the fundamentals for kids. The roles of regular physical activity, good nutrition, and relaxation techniques will all help support children’s mental health during seasonal transitions. During this entire process, be mindful of emotional cues. If your child appears to be more irritable or withdrawn than usual, it is important to check-in with them and discuss their feelings openly. Offer reassurance if necessary and validate their feelings – and their fatigue.
References
Daylight Saving Time: A Timely Reminder . (2024, March 5). Children’s Mental Health Resource Center.
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