Avoiding sleep-schedule setbacks when you set your clocks back an hour

(WIFR) - Clocks will fall back hour when Daylight Saving Time ends Sunday. While this means an extra hour of sleep, it can also disrupt circadian rhythms and routines.

UW Health says sleep supports leaning, emotional regulation and overall well-being. While daylight can impact mood and mental health for kids and adults. That’s why the health system has these tips to make the time change easier to manage.

Adults may enjoy the extra hour, but according to UW Health, the time change can disrupt routines for kids and adults.

Children feel the changes more than adults because, says UW Health Family Medicine Doctor Philip Carlson-Dexter, they thrive on consistency. The disruption to their routine can mean more bedtime battles and morning grogginess.

Tips for parents:

• Bedtime fading
  • Shift bedtime by 15-minute increments in the days before the time change.
  • UW says even if you can only do this a few nights before the time change, any small adjustment can help
• Morning sunlight exposure
  • UW explains that natural light helps reset the body clock.
  • Dr. Carlson-Dexter suggests outdoor activity in the morning, but if its cloudy, use bright indoor lighting.
    • Physical activity, especially in the morning helps regulate sleep cycles
• Melatonin for short-term help
  • Small doses, only 1-5mg, 30 to 60 minutes before bed can help ease transitions.
  • These are for temporary use, consult with a pediatrician before use.

As for adults, UW suggests you stick to regular bed and wake times to maintain consistent sleep habits. The health provider says prioritizing daylight exposure is key, especially in the early morning after the time change.

It is also a good idea to upgrade your sleep hygiene. UW says you should limit your caffeine/alcohol intake, stay off your devices before bed and make sure you bedroom is dark and quiet.

Your schedule can also play a role in your sleep quality, says the health system. UW suggests you avoid overloading Sundays and Mondays with work and schedule key meetings for later in the week.

While many of us enjoy a nice, midday nap, UW says, be strategic. If needed, experts say, keep naps under 20 minutes in the early afternoon.

For more information, visit UW Health’s website here.