The transition into Daylight Saving Time (DST) can disrupt sleep patterns, not just for adults but for children too. When clocks spring forward in March, we lose an hour of sleep, which can be particularly challenging for kids. Here are a few ways you can help your child adjust to the time change and maintain healthy sleep habits.

1. Gradual Adjustment

Start preparing a few days before the change. Gradually shift your child’s bedtime and wake-up time by 10 to 15 minutes earlier each day. This gradual shift can help their body clock adjust to the new schedule.

2. Maintain a Consistent Routine

Stick to a consistent bedtime routine. Routines signal to your child’s body that it’s time to wind down. This can include bathtime, reading a story, or some quiet time before bed.

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3. Control Light Exposure

Light exposure plays a significant role in regulating our sleep-wake cycles. In the mornings, expose your child to natural light to help them wake up. In the evening, dim the lights and limit screen time at least an hour before bed to encourage drowsiness.

4. Create a Sleep-Conducive Environment

Ensure your child’s bedroom is conducive to sleep. It should be quiet, cool, and dark. Consider using blackout curtains to keep the room dark, especially since it will be lighter in the evening.

5. Communicate About the Change

For older children, explain what Daylight Saving Time is and why the time change happens. Understanding the reason for the change can make it easier for them to adjust.

6. Be Consistent with Naps

If your child still naps, keep nap times consistent with the new schedule. This can help prevent them from being overly tired at bedtime.

7. Be Patient and Flexible

Every child is different, and some may adjust to the time change more quickly than others. Be patient and don’t worry if it takes a week or more for your child to adjust.

Adjusting to Daylight Saving Time can be a smooth transition for your child with a bit of planning and patience. By gradually adjusting sleep times, maintaining a consistent routine, and creating a sleep-friendly environment, you can help your child adapt to the time change and continue to enjoy restful sleep.

This blog post is meant for informational purposes only and does not constitute professional medical advice. If you have further questions or concerns, contact your child’s pediatrician.

This blog post was first published on WFMCHealth.org.