Expert advice on helping kids cope with the daylight savings time change

This is our first week on the fall clock and it’s not always an easy shift — especially for younger kids. 

“While an extra hour of sleep might seem appealing, the shift can disrupt children’s routines, impacting their sleep, mood, and overall well-being,” said Joseph Aracri, DO, Chair of AHN Pediatric Institute. “As parents with little ones will tell you, the one-hour shift in time can actually be a significant adjustment for children, many of whom have extremely sensitive internal clocks.”

So Aracri and his team at AHN Pediatric Institute shared some practical advice to help children adjust to the time change and shorter stretches of daylight:

• This week, expect initial schedule disruptions and be patient: Children’s routines, particularly around mealtimes and bedtimes, may be temporarily affected. Be patient and understand that it might take a few days — even up to a week — for them to fully re-regulate. Make sure to set aside ample time for these activities, as they may take longer than usual.

• Prioritize consistent sleep and bedtime routines: Even with the time change, maintaining a consistent bedtime routine can significantly help. This routine can include wind-down activities, a warm bath, and reading a book. Research shows that regular bedtime routines for kids are associated with positive sleep outcomes, such as earlier bedtimes, reduced night wakings, increased sleep duration, and better overall rest for parents and caregivers.

• Ensure adequate hydration: Staying well-hydrated is crucial for general health and can help regulate bodily functions, including sleep. Encourage children to drink plenty of water this week.

• Encourage daily physical activity: Even as the sunlight wanes, it’s important for children to remain active. Physical activity and fresh air during the day can promote better sleep at night. Consider indoor exercises or family walks, if outdoor playtime is limited.

• Establish engaging indoor play: With less daylight for outdoor play, now is an excellent time to establish new, healthy habits for indoor activities. This could include pretend play, board games, reading, arts and crafts, reducing overall screen time and promoting more time spent as a family unit.

“From a clinical perspective, I don’t think I can overestimate the power and impact of play — whether among peers, family members or alone,” Dr. Aracri said.

According to a report published in Pediatrics, play has been shown to have both direct and indirect effects on brain structure, development and functioning. It has also been clinically proven to facilitate parent engagement, promote safe, stable and nurturing relationships, as well as encourage numerous competencies and improve life course trajectories.

Photo at top of story by Marcos Lopez via Unsplash.