This weekend marks the end of daylight saving time as most of the U.S. "falls back" and gains an hour of sleep. Sleep expert Shelby Harris, a clinical associate professor at Einstein Medical School in New York City, joins "CBS Mornings Plus" to explain how the time change impacts our health.

As daylight saving time ends and standard time resumes, sleep experts note that the shift can disrupt sleep schedules, routines, and even moods, particularly for families with children. Dr. Shelby Harris, a clinical associate professor at Einstein Medical School, explains that standard time better aligns the body's internal clock with natural sunlight, which is important for healthy sleep patterns.

Dr. Harris recommends gradually adjusting bedtimes for children and teens to help them adapt to the change, and suggests short naps for adults to feel refreshed without affecting nighttime sleep. The discussion also highlights that people living further north benefit from standard time due to increased morning light, which is important for safety and well-being.

How daylight saving time impacts our health

Love it or hate it, this weekend marks the end of Daylight Saving Time and a return to Standard Time. Allow me to translate. That means on Sunday we will fall back, you'll get an extra hour of sleep, but at what cost? By the way, for a lot of families it means more than earlier sunsets, it can throw off everyone's clock, interfering with bedtimes, wakeups, routines, and for some people even their moods. So what does Daylight Saving Time actually do to our health? Sleep expert Shelby Harris is a clinical associate professor at Einstein Medical School here in New York City and she joins us now, Dr. Harris. So from a medical and sleep perspective, which is better, Daylight Saving Time or Standard Time? Standard Time 100%. Is that what we're leaving? We're going into Standard Time. So the reason being is that our bodies are better aligned, our body clock is better aligned with the sun during Standard Time because during Standard Time this weekend you're going to get more light in the morning. We need light in the morning, darkness at night, and that's actually going to be better for us in the long run. So I'd rather, in the sleep medicine field, we change it this weekend and never change it again. That would be the best way to do it. Really? Yeah. What do you do with kids to help them with these sort of transitions? Yeah, so most people love the fallback because they get the extra hour. Parents of young kids hate it because they wake up earlier. So if you can, Halloween kind of works in your favor a little bit tonight. Just try to stay away from too much candy to keep them up. But a half hour later tonight actually might be a little bit better and then tomorrow night you push it a half hour later and then hopefully they'll sleep in a little bit more of the next few days. So you push it later and then usually in about three, four days it tends to even itself out. Just watch out for too much candy and stuff at night because that might make them overtired. Right. The north and the south, the sun is different no matter where you are, right? Yeah, that's a good point. It's in the sky. So how does daylight saving change depending on where you are geographically? So there's a lot of people who will be like, oh, it doesn't matter in the Standard Time. I like having the light in the morning, but if you live much further north and we don't have Standard Time, we stay in daylight saving all time, you're going to have much more darkness in the morning. That's why we like switching it to Standard Time because people who live further north get more light in the morning. The last thing you need is like a kid standing out at the bus stop at eight in the morning and it's pitch black out. I mean, it's really not good. For parents of teens who are trying to help their teens adjust, but teens just by definition try not to listen to their parents, what can parents do to help their teens adjust? So in the mornings, they actually really do need that extra hour. So like let them sleep in this time right now, but really try to protect their sleep overall. Think about the energy drinks they might be drinking, think about the quality of the sleep, but they actually really do benefit from that extra hour this weekend. You can smell the energy drinks in the farts. Yes, that's for sure. Your teenagers cannot hide the energy drink consumption because it comes right out, little crop dusting. I have a question for you. I had a real bad sleep leak and I have Halloween tonight, so I'm going to have to stay up a bit. What do you recommend for naps for feeling refreshed? So a nap, the best thing to do is really like a 20 minute nap. I know it's a little bit of a tease, but what happens if you take a 20 minute nap earlier in the afternoon, it's refreshing enough that it helps you to get through the day, but it's not deep enough that you won't wake up feeling groggy from it and it won't impact the next night. And that's 20 minutes from eyes closed to eyes open? So yeah, what I usually say is go to bed, take a 30 minute, put a timer on for 30 minutes so that it takes a few minutes to fall asleep. And if you don't fall asleep, you still get benefits just from laying there, telling yourself to go to sleep. You need a break. Yeah. All right. Professor Shelby Harris, thank you very much for the personal and the professional.

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