Springing forward for daylight savings can be tough on families, especially when it comes to sleep and daily routines. Here are some tips to help ease the transition:
Sleep Adjustments
Gradual Bedtime Shifts – Start adjusting bedtime 3-4 days before the change by moving bedtime and wake-up time 15 minutes earlier each day.
Consistent Sleep Schedule – Keep a regular bedtime and wake-up routine to help your body adjust faster.
Limit Screens Before Bed – Reduce exposure to blue light from screens at least an hour before bedtime to help kids (and adults!) fall asleep easier.
Increase Morning Light Exposure – Get outside in natural sunlight as early as possible to help reset your internal clock.
Daily Routine Adjustments
Plan Energizing Morning Activities – A morning walk, stretching, or playing upbeat music can help shake off grogginess.
Adjust Meal Times – Shift meal times gradually, just like bedtime, to help your body adapt.
Avoid Caffeine & Heavy Dinners Late – Avoid caffeinated drinks in the afternoon and heavy meals too close to bedtime.
For Kids & Families
Stick to Evening Wind-Down Routines – Keep a calm bedtime routine (bath, storytime, dim lights) to help children settle.
Be Patient with Moods – Expect some crankiness or sluggishness for a few days, and plan for a little extra time in the morning.
Use Blackout Curtains if Needed – If the sun rises too early and disrupts sleep, blackout curtains can help keep the room dark longer.