Daylight Saving Time: How the Clock Change Impacts Students and the School Day

We just "fell back" an hour yesterday, and if you're like most educators, you're probably already noticing the effects in your classroom. That Monday morning grogginess hits a little different when everyone's internal clock is still figuring out what time it actually is.

Daylight saving time might seem like a minor inconvenience: just one hour, right?: but the reality is that this biannual ritual creates ripple effects throughout our schools that lasts for weeks. From kindergarteners who can't focus during morning circle time to high schoolers nodding off in AP classes, the time change impacts every corner of education.

Let's dig into what's really happening when we mess with the clocks, and more importantly, what we can do about it.

The Sleep Disruption Reality

Here's the thing about that "extra hour" of sleep we supposedly get in fall: most students don't actually benefit from it. Research shows that during the spring transition, students lose about 32 minutes of sleep on weeknights. But even the fall change disrupts their natural rhythm.

Your students' bodies are still wired to their previous schedule. Their internal clocks: what scientists call circadian rhythms: don't just flip a switch because we moved some hands on a clock. It takes about a week for most people to fully adjust, and during that time, students are essentially walking around with a mild case of jet lag.

The numbers are pretty sobering: about 35% of school-age kids already don't get enough sleep on a regular basis. Daylight saving time just makes this existing problem worse. We're taking kids who are already running on empty and asking them to adjust to yet another schedule change.

When Tired Kids Can't Learn

You've seen it in your classroom: that glazed-over look, the slower responses, the increased number of students asking you to repeat instructions. After a time change, these behaviors spike dramatically.

Studies tracking student performance after daylight saving transitions found measurable decreases in:

• Vigilance and attention span

• Reaction times

• Memory consolidation

• Problem-solving abilities

One particularly telling study followed students for several days after the spring time change and found they were significantly sleepier and less attentive during school hours. Teachers reported more behavioral issues, and test scores dipped during the week following the transition.

It's not that students are being lazy or difficult: their brains are literally working harder to function normally. Sleep deprivation affects the prefrontal cortex, which handles executive functions like planning, decision-making, and impulse control. Essentially, we're asking kids to perform at their best when their hardware is running in safe mode.

The Mood and Health Connection

Beyond the academic impacts, the time change hits students' emotional and physical well-being too. The shortened daylight hours that come with fall's time change reduce serotonin production, which directly affects mood and concentration.

You might notice:

• Increased irritability and mood swings

• More conflicts between students

• Higher rates of reported headaches and stomachaches

• Students seeming more withdrawn or less social

The long-term health implications are even more concerning. Chronic sleep disruption from biannual time changes contributes to increased risks of obesity, metabolic issues, and depression in children. A recent survey of high schoolers found that 65% report feeling constantly tired or low-energy: and that's before factoring in the additional disruption from time changes.

What Schools Can Do to Help

The good news is that there are practical steps schools can take to minimize the impact of daylight saving transitions on students:

Adjust your expectations. In the week following a time change, consider lighter academic loads and more forgiving deadlines. This isn't about lowering standards: it's about recognizing that students' cognitive capacity is temporarily reduced.

Maximize natural light exposure. Open those blinds wide, hold classes outside when possible, and schedule outdoor activities during the brightest parts of the day. Natural light helps reset circadian rhythms faster than artificial lighting.

Build in more movement. Physical activity, especially in natural light, helps students feel more alert and aids in circadian rhythm adjustment. Even a five-minute walk around the building can make a difference. Maybe even consider something like an Active Floor to get the students up and moving, and their thoughts on academics. 

Communicate with families. Send home information about the effects of time changes and practical tips for helping children adjust. When families understand what's happening, they can support the adjustment process at home.

Practical Strategies for Students and Families

While schools can help, the most effective adjustments often happen at home. Here are evidence-based strategies that actually work:

Get morning light ASAP. The most powerful tool for resetting the internal clock is bright light exposure in the morning. Encourage families to open curtains immediately upon waking, eat breakfast near a window, or take a quick walk outside before school.

Keep meal times consistent. Our digestive system is closely linked to our sleep-wake cycle. Eating dinner at the same time (or even slightly earlier) helps maintain rhythm during the transition. Focus on protein-rich foods over heavy carbohydrates during the adjustment period.

Create a tech curfew. Blue light from screens suppresses melatonin production and makes it harder to fall asleep. Establish a one-hour buffer before bedtime where devices are put away in favor of reading, warm baths, or other calming activities.

Stick to routines. While the clock time changes, keeping other routines consistent: same bedtime routine, same morning routine, same after-school activities: provides anchor points for the body's adjustment process.

The Bigger Picture

Here's what's frustrating for many educators: we know all this research exists, yet we continue to put our students through this twice-yearly disruption. The American Academy of Sleep Medicine and numerous other health organizations have called for ending the practice of changing clocks twice a year, citing the negative impacts on health and learning.

Some states have already passed legislation to eliminate daylight saving time changes, though federal coordination is needed for implementation. Until that happens, we're stuck managing the fallout in our classrooms.

Supporting Students Through Transitions

The week after a time change is a perfect opportunity to teach students about sleep hygiene and self-awareness. Help them recognize the signs of sleep deprivation and understand that their struggles are temporary and normal.

Consider incorporating brief lessons about circadian rhythms into your science curriculum, or use the experience as a real-world example of how environmental changes affect human behavior. When students understand what's happening to their bodies, they're more likely to implement helpful strategies.

Most importantly, be patient with yourself and your students during this adjustment period. That Monday after the time change might feel rough, but by the following week, everyone's systems should be back on track.

The reality is that daylight saving time is probably here to stay for the foreseeable future, despite mounting evidence of its negative effects on students. But by understanding what's happening and implementing thoughtful strategies, we can minimize the disruption and help our students navigate these transitions more successfully.

After all, supporting our students through challenges: whether academic, social, or biological: is what good teaching is all about. Even when those challenges come from something as seemingly simple as moving the hands on a clock.