As we prepare to “spring forward” for Daylight Savings Time (DST), parents may find themselves facing disruptions in their children’s sleep routines. While the time change might seem like a small adjustment, it can have a significant impact on young children. As a pediatrician, I know how changes to sleep routines can affect children’s health and behavior. Here is some background information on DST and practical tips to help make the time change transition easier and minimize the impact on your child’s sleep schedule…and yours.

Why do we do Daylight Savings Time in the first place?
DST was first proposed by Benjamin Franklin in 1784 to make better use of daylight during the longer summer days. It wasn’t widely accepted until World War I when many countries used it it to conserve energy (the United States followed in 1918). DST became more common during World War II. The Uniform Time Act of 1966 established national rules for DST and standardized time zone boundaries. While there have been some adjustments, the overall goal is to save energy and make better use of daylight.

Additional benefits to Daylight Savings Time:
• Personally, I like it because I get time to play with my kids after school.
• We have the opportunity for more outdoor activities
• There is improved road safety with better visibility during commuting hours.
• Increased sunlight can impact mood and mental health

Helpful tips to help kids adjust to Daylight Savings Time:
• Wake up 10-15 minutes earlier each day the week prior to Daylight Savings Time.
• Avoid screen time on Saturday night at least one to two hours before bedtime.
• Get plenty of sunlight on Sunday to help the body’s circadian rhythm adjust.
• Stay active as this helps you with sleep.

Helpful tips for grownups (in addition to the tips above):
• Avoid caffeine or alcohol as they disrupt sleep.
• Avoid late night eating.
• Try relaxation techniques like deep breathing or meditation.
• If you are tired on Sunday morning, try to stay awake all day without a nap and then go to bed early.
• Some people try magnesium, lavender, or melatonin (check with your physician first).