Most of us look forward to springtime, but not to losing the hour of sleep
when clocks spring forward.
March 14 kicks off daylight saving time and clocks will be turned ahead one
hour. If students aren’t properly prepared, the time change can negatively
affect productivity, concentration, and both physical and mental health.
The impact is even more significant for kids and teenagers because their
bodies and minds are still growing, and because sleep directly impacts their
academic performance, says Patrick Quinn, a parenting expert at Brainly.
“Now is the time when students need to start planning for the time change to
ensure it doesn’t impact their sleep schedule or academic performance. During
the spring, we lose an hour of sleep by setting our clocks ahead, and when
you’re already behind on rest, this hour can seem like a lot to lose– but there
are easy tips that can help kids and their families make the adjustment with
ease,” says Quinn.
Here are his top five tips for students to adjust their bodies and sleep
schedules to the time change this weekend.
- Start getting to bed earlier. You can ease your body
into the time change by starting your nighttime routine 15 minutes earlier
in the days leading up to the start of daylight saving time. This can be
especially helpful for small children, who often feel the effects of the
time change more than adults. Then, turn your clocks forward Saturday
morning instead of Sunday morning. Live your day based on that schedule.
Allowing two days, rather than a single day before the start of the week
can ease the biological transition (your circadian rhythm) to the new
time.
- Be mindful of what and when you eat and drink. Our sleep cycle
and our eating patterns affect each other, so on the days around the time
change, eat at the same time or even a little early. Also, try to eat more
protein instead of carbohydrates. (This might seem like good everyday
advice, but it’s even more important during time changes.) Avoid the pasta
in lieu of fish, nuts, and other sources of protein for dinner this week.
- Be consistent. Wake up at the same time each morning to keep
your sleep cycle more regular. This means even on weekends! Although
sleeping in can help you feel more rested in the short-term, it causes
difficulties falling asleep and waking up during the week. In fact,
getting out of bed at the same time every morning is the single best way
to improve sleep and wake functioning. A consistent sleep schedule based
on a single pre-determined rise time will help you feel more rested
throughout the entire year. Getting up at the same time is far more
important than going to bed at the same time, though consistency on
bedtime is certainly also important. On the first Sunday of daylight
saving time, get up at your regular time whether you had a good night’s
sleep or not. And avoid taking a nap if it’s not part of your typical
routine.
- Practice healthy habits before bedtime. An hour before
bedtime, put your phone, computer, or tablet away. Electronics’
high-intensity light hinders melatonin, a hormone that triggers
sleepiness. The light stimulates your brain and makes sleep difficult the
same way sunlight does. Also, turn off the television and pick up a book.
Take a warm shower. Dim the lights. Relax.
- Enjoy the longer evenings. One great perk about
spring and daylight saving time is that there is more sunlight in the
evenings. Enjoy the natural lighting outside or indoors with your curtains
open. Sunlight helps naturally reset your body clock. Letting natural
light come into your bedroom in the morning also aids in greater alertness
upon awakening.
“Research has proven getting enough sleep is not only vital to academic
success, but it also improves students’ immune systems, boosts moods, enhances
memory recall, and reduces stress,” says Quinn. “For this reason, the
importance of preparing for Daylight Savings Time in advance cant’ be stressed
enough.”
For more helpful tips for students and parents, visit www.brainly.com.
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