Spring Forward: Is Your Child’s Sleep Schedule Ready for Daylight Saving?

While there has been ongoing debate for years about whether daylight saving time is necessary, it’s still in place — and it’s coming up. Therefore, before you go to bed on Sunday, March 8th, you should set your clock ahead by an hour. 

Officially, daylight saving time begins at 2 a.m., but for most people, it takes effect on the morning of March 9th, when you wake up an hour earlier. Springing forward and losing an hour of sleep is painful for most people, but can be especially tricky for kids – and their parents.. 

While a one-hour difference doesn’t sound like it should be a big issue, the first few days can be a struggle as our bodies adjust to the time change. Here, board-certified pediatrician Dr. Sima Stein, of Sima Stein, MD, located in San Jose, California, shares helpful tips to minimize the disruption to your children’s sleep schedule and yours. 

Start shifting bedtime

One of the most helpful things you can do before daylight saving time arrives is to start shifting your kids' bedtimes about 15-20 minutes earlier each night, or every other night, starting a few days to a week before March 8th. For younger ones, make the changes to nap time as well.

Wake your kids up earlier

In addition to gradually moving your kids' bedtimes earlier, you should also try to wake your kids about 15 minutes earlier each day leading up to the clock change. This can help make wake time the first week after the time switch less painful.

Shift meal times

Along with an earlier bedtime and wake time, adjusting dinner and breakfast times can help the transition go more smoothly. Start dinner a little earlier each night so your kids aren't eating just before bedtime and don’t have trouble sleeping on a full stomach. 

Limit screen time before bedtime

The American Academy of Pediatrics (AARP) recommends that all children put their electronic devices down and out of their room at least an hour before bed, as the blue light from phones, computers, and TVs can interfere with sleep quality and make it more difficult for your child to fall asleep. Following this recommendation and putting your child to sleep earlier to prepare for the time change can help. 

Additionally, following healthy sleep habits, such as getting regular exercise and plenty of sunlight during the day, and following a relaxing wind-down routine before bedtime, can contribute to your kids getting a good night’s sleep year-round. 

For more information on preparing your child’s sleep schedule for daylight saving time, call our office or request an appointment online.