Spring Forward Without the Stress: Sleep Tips for Kids

Sleep Awareness Week begins at the start of Daylight Savings, and the time change can be disruptive, especially for infants. Help your child adjust to the time change with these tips.

• Make changes ahead of Sunday.
  • The Thursday prior, shift all bedtimes 15 minutes earlier each day.
  • Plan naps, snacks and meals an hour earlier.
• Stay active during the day and spend time outside when you can.
  • Seeing sunlight (or any bright light) shortly after waking up lets your brain know it’s time to slow its melatonin production and start getting ready for daytime.
  • Opt to walk your child to school if you can or eat lunch outside to enjoy the warmer weather and extra sunshine.
  • Encourage your child to play outside after school instead of watching tv or scrolling on their phone or tablet. Exercise has been shown to help you sleep better at night, as long as it happens before the evening.
• Establish a wind down routine.
  • This might include activities like taking a warm bath or shower, listening to relaxing music, drinking chamomile tea, deep breathing or light stretching.
  • Dim lights, hang light-blocking curtains and/or use a sound machine to make the room more relaxing.
  • Stop using electronics at least an hour before bedtime. Make your child’s room a “no screen zone” and charge devices outside of their room.

Is your child getting enough sleep? Check out the sleep recommendations by age from National Sleep Foundation.

• 0-3 months: 14 and 17 hours
• 4-11 months: 12 to 15 hours
• 1-2 years: 11-14 hours
• 3-5 years: 10-13 hours
• 6-13 years: 9-11 hours
• 14-17 years: 8-10 hours

Going to bed and waking up at around the same times each day helps reset the circadian rhythm, or the body’s internal clock. This allows melatonin (a sleep hormone) to be released at the right time in the evening. Unless your child is sick or sleep-deprived, it’s best if they don’t sleep in more than an extra half hour on weekends and holidays.

If your child is having difficulty sleeping, Dolly Parton Children’s Hospital recommends talking with your child’s pediatrician.

More Sleep Tips

Here are some other great sleep tips for kids, from our KidsHealth library:

• How Much Sleep Do I Need?
  

  Teens need about 8 to 10 hours of sleep each night. But you might not be getting it. Here's why - and tips for getting more shut-eye.

• Sleep and Your Newborn

  Newborn babies don’t yet have a sense of day and night. They wake often to eat – no matter what time it is.

• Sleep and Your Teen

  Teens need about 8–10 hours of sleep a night, but many don't get it. Keeping these tips in mind can help your teen get a good night’s sleep.

• Sleep and Your Preschooler

  Preschoolers sleep about 10 to 13 hours during each 24-hour period, and it's important to help them develop good habits for getting to sleep.

• 5 Ideas for Better Sleep

  Insomnia can be a big problem for teens. Read our tips on getting a good night's sleep.

• Stress Less: Eat, Play, Sleep

  Eat healthy foods. Be active every day. Get the right amount of sleep. These daily habits are good for your mental health. Find out how to make them work for you in this article for kids.

• Why Do I Need to Sleep?

  Sleep is vital for giving your body a rest and allowing it to prepare for the next day. This article about sleep will teach you why your brain needs to spend time in bed getting zzzz's!