News — For years, you鈥檝e been through the loss of an hour in the spring and the gain of an hour in the fall as part of daylight saving time. With the upcoming time change slated for 2 a.m. Sunday, March 11, adults may be used to it, but children, including teenagers, may not be.

The spring鈥檚 loss of an hour is usually the one that causes the most sleeping havoc, an expert says.

However, parents can lessen the effects of potential sleep deprivation with a few simple steps, says Dr. Philip Alapat, medical director, Sleep Disorders Center, , and assistant professor, Pulmonary, Critical Care and Sleep Medicine, .

鈥淲hile some adults are significantly affected by the time changes, children tend to have the most difficult time,鈥 he says.

As a general rule, children should get 9-11 hours of sleep each day to ensure proper development and the best mental efforts for school. A decrease in hours of sleep or a disruption to sleeping patterns can have ripple effects throughout a family.

Alapat recommends that parents adjust bedtimes for children a few days before the time change.

When adjusting bedtimes: 鈥 Explain why you鈥檙e changing bedtime鈥 Try to maintain a consistent bedtime and wake-up time鈥 Begin four days before the day of the time change鈥 Make bedtime 15 minutes earlier each day until it adds up to an hour the night of the time change

鈥淓ven though the clock says 9 p.m. after daylight saving time, your child鈥檚 body hasn鈥檛 fully adjusted to the new time,鈥 he says. 鈥淭he child鈥檚 body still think it鈥檚 8 p.m., so putting him to sleep after the time change could be difficult.鈥

Common effects of not adjusting well to the time change include:鈥 Sleepiness鈥 Fatigue鈥 Feeling cranky鈥 Feeling restless and unfocused

In time, children and adults adapt well to daylight changes, but it could take a few days for sleeping patterns to get back to normal.

If sleeping problems persist, visit or consult your primary care physician or a sleep disorders specialist.