Whether you’re traveling to another time zone or changing the clocks for Daylight Savings Time, a time change can make anyone feel off-kilter. That’s often especially true for kids.
“Most kids have a strong internal clock and work really well on a schedule,” says Marisa Elias, M.D., a pediatrician at Henry Ford Health. “A time change can throw everything off—and give parents a few rough days.”
That doesn’t mean you have to settle for sleepless nights and cranky kids. “There are things you can do to make a time change easier,” Dr. Elias adds.
How to Prepare for Daylight Savings Time
Springing forward or falling back an hour might not seem like such a big deal—until you’re a parent trying to wrangle a sudden shift in bedtime. Here’s what you can do to prepare for a clock change—so you can all get a good night’s sleep.
1. Plan ahead.
Three or four days before a time change, start adjusting your bedtime schedule by 15 minutes each day. If you’re setting clocks back, push bedtime forward by 15 minutes each day. If you’ll be turning clocks forward, aim to make bedtime a bit earlier. “By shifting your child’s schedule gradually, it won’t be such a big shock to the system all at once,” Dr. Elias says.
2. Adjust the day.
Bedtime is just one piece of the puzzle. Gradually shift the times your child gets up, naps and eats dinner, too. “It’s not always possible to shift everything, depending on your family’s schedule or after-school activities. But if you can, make edits to other parts of your schedule,” she notes.
3. Wake them up.
It’s tempting to let sleeping kids lie—especially older kids who might protest an early-morning alarm bell. But waking them at the usual time can help them adjust to the time change more quickly, Dr. Elias says. “You can’t force kids to fall asleep, but you can control when they get up.”
4. Get in rhythm.
Your body’s sleep-wake cycle, or circadian rhythm, helps determine when you get sleepy or feel wide awake. To help your child’s circadian rhythm adjust to a time change, let the light in. Open the curtains in the morning or take a walk to get a dose of early morning sunshine. In the evening, turn down the lights well ahead of bedtime.
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Managing Kids’ Jet Lag
If you’re jumping across time zones, prepare for a few bumpy days. Tips to prepare for Daylight Savings Time, like getting natural light and getting up at the usual time, can help with jet lag, too. These strategies can also help your child adjust to a bigger time difference.
1. Time your trip.
If possible, buy plane tickets for a time that overlaps with your little one’s nap time. “If your child can sleep on the plane, it will make the trip easier,” Dr. Elias says.
2. Talk to your doctor.
Kids (and adults) experience jet lag differently depending on how far they’re traveling, and whether they’re going forward or back in time. Before your trip, talk to your pediatrician for specific advice about adjusting your family’s sleep schedule.
3. Ease in.
“Expect to be a little sleep-deprived at first,” Dr. Elias says. “Don’t pack too much into your itinerary for the first couple of days.”
4. Follow the clock.
As much as you can, push yourself to get up when the clock says it’s morning and stay awake until evening arrives. “Of course, listen to your child’s body needs. If he can’t keep his eyes open, let him sleep,” Dr. Elias says. “But try to keep naps short and aim for as normal a bedtime as possible.”
5. Make a home away from home.
Do what you can to recreate your child’s bedtime routine when you’re away. If they sleep with a white noise machine, pack a travel version, along with comforting items like a familiar blanket and favorite pajamas.
6. Burn energy.
Physical activity can help encourage sound sleep. “If you know bedtime is coming but your child’s body isn’t ready, go to the park and run around to tire them out,” Dr. Elias suggests.
Can Melatonin Help With Time Changes?
Melatonin is a hormone produced by the body that helps regulate your sleep schedule. It’s also available as an over-the-counter supplement. Could a melatonin supplement help your kids get back on track after a time change?
Proceed with caution, Dr. Elias recommends. If you do consider melatonin, talk to your child’s pediatrician about the risks and benefits and to get advice on the proper dose. But for most children, it’s not necessary. “Most kids don’t need medication to help with sleep,” she says.
Instead, rest easy knowing that within a few days of a clock change, your child’s body will adapt on its own. “It won’t last forever,” Dr. Elias says. “Take a deep breath and remember that it won’t be long before your bodies adjust.”
Reviewed by Marisa Elias, M.D., a pediatrician at Henry Ford Health.
