As daylight saving time approaches, many families begin preparing to adjust their daily routines. While the time shift may seem minor, it can disrupt sleep patterns—especially for children. Health experts emphasize that planning ahead and gradually adapting bedtime schedules can help ensure children continue to get the rest they need.
Changes in sleep schedules can affect children’s mood, concentration, and overall well-being. When clocks move forward, children may find it harder to fall asleep at their usual bedtime or wake up feeling well-rested. Pediatric sleep specialists recommend that parents begin adjusting bedtime routines gradually and maintain consistent sleep habits to minimize disruptions.
Experts suggest simple strategies such as shifting bedtime slightly earlier in the days leading up to the time change, ensuring children are exposed to natural daylight during the day, and maintaining a relaxing bedtime routine without screen distractions. Consistency in sleep and wake times can help children’s internal body clocks adapt more smoothly.
Medical specialists also encourage parents to create a calm and predictable nighttime environment. Activities such as reading, light stretching, or quiet conversation before bed can signal to children that it is time to wind down. Avoiding heavy meals and stimulating activities close to bedtime can further support healthy sleep patterns.
The following experts are available for media interviews and can provide guidance to parents on helping children adjust their sleep schedules during daylight saving time transitions:
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Gita Gupta, M.D., Pediatric Pulmonologist and Sleep Medicine Specialist, Johns Hopkins Children’s Center; Assistant Professor of Pediatrics, Johns Hopkins University School of Medicine
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Cecilia Melendres, M.D., Pediatric Pulmonologist and Sleep Medicine Specialist, Johns Hopkins Children’s Center; Assistant Professor of Pediatrics, Johns Hopkins University School of Medicine
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Velda Ocasio Ramirez, M.D., Pediatric Pulmonologist and Sleep Medicine Specialist, Johns Hopkins Children’s Center; Assistant Professor of Pediatrics, Johns Hopkins University School of Medicine
By planning ahead and maintaining healthy sleep routines, parents can help children adapt more comfortably to the time change and continue getting the rest they need for healthy growth and development.
