Sleep Health During Time Changes

Sleep health is important, and time changes—whether it’s Daylight Savings Time or jet lag after recent travel— can make it challenging to maintain a healthy schedule. We have tips for maintaining good sleep no matter what!?

1. Aim for Gradual Adjustments?- Adjusting to time changes can be challenging for both parents and kids. A gradual approach can ease this transition.?

Actionable Tips?

• Incremental Adjustments: Before a Daylight Savings Time shift, shift your child's bedtime 15 minutes later each day for 5-7 days before the time change. This allows their internal clock to adjust gradually. Concurrently, if your child’s bedtime has shifted during travel, return to their normal schedule by adjusting bedtime in small increments, ideally by 30-60 minutes at a time.?

• Set Realistic Expectations: Understand the transition might be difficult and take time. Prepare for a potentially rough week following the time change, especially for younger kids.?

Parenting Pro Tip: For every hour of time change, expect it to take about a day to get back on track.?

2. Maintaining a Consistent Bedtime Routine?- A consistent routine sends signals to the brain it's time to wind down, regardless of the clock time. Maintaining the bedtime routine reinforces their sleep schedule and eases the transition back.?

?Actionable Tips?

• Follow the Four Bs: Maintain a nightly routine of Bath, Brush (teeth), Book, and Bed to signal to your child and your child’s body that it’s time to sleep.?

• Limit Screen Time: Keep electronics out of the bedroom to avoid disrupting melatonin production and make it easier for your child to fall asleep.?

Parenting Pearl? “Patience is key when transitioning back into a routine after travel or a time change.”?

We want to hear from you! How do you typically manage time changes with your kids? We’d love to hear your thoughts in the comments, especially if it worked!?

Patience is key during these transitions because they can be rough, and they do take time. Incorporating these strategies can help ease the transition by prioritizing consistency and gradual adjustments. Sleep well, friends! And just know if you are having a rough Sunday, you are definitely not the only one.?

We encourage you to share this newsletter with other parents, educators, and community members. Join our community on LinkedIn for more insights and resources, and feel free to reach out with any questions or feedback!?

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Content provided by Theresa Nguyen, MD, MS, FAAP and Krystina Wales .