Help Kids Recover from the Time Change

Although many people need to adjust after changing the clocks, the transition can be especially tough on children.  

“Kids need more sleep than adults, so when they don’t get enough, it impacts everything from behavior and mood to school performance,” says Lauren Levine, MD, a ColumbiaDoctors pediatrician, who is also a mother of three. “Depending on the child, it could take a couple of days to a couple of weeks to recover from the time change.”  

How being sleepy affects kids’ bodies  

Dr. Levine says there are many reasons that kids struggle when they don’t get enough rest:  

• Developing brains can’t cope: Because young kids are still developing a prefrontal cortex (a region that regulates emotion and behavior), they’re not yet able to handle being tired. “Younger kids get irritable and easily overwhelmed, so they start falling apart over spilled Cheerios,” says Dr. Levine.  
• Stress hormones rise: The stress hormone cortisol can increase due to lack of sleep, which has a negative impact on functioning and behavior.   
• Kids get too tired to sleep: “There’s a saying in pediatrics: ‘Sleep begets sleep,’” says Dr. Levine, explaining that well-rested kids tend to sleep better, but overtired kids can have a hard time settling down. 

How to help kids recover from the time change  

In a perfect world, all parents would have time before changing the clocks to slowly shift their kids’ evening routines. But in reality, plenty of kids are heading to school after the time change still struggling with the transition. 

In addition to extending a little extra understanding and patience, here’s how Dr. Levine recommends helping kids cope—and supporting better sleep in general:

• Shift sleep schedules in increments:  Instead of shifting bedtime by a whole hour at once—which your child’s body won’t be ready for—move it earlier or later in 10- or 15-minute increments, depending on whether the clocks are springing forward or falling back. Then, each night, or every other night, or even every few nights, shift it another 10-15 minutes in the desired direction. In the morning, try shifting your child’s wake-up time by 10-15 minutes, matching the changes you are making at night.  
• Avoid overscheduling:  Because kids’ developing brains are less able to manage stress and fatigue, keep their schedules light after changing the clocks, says Dr. Levine. If possible, ease off unnecessary activities, errands, or playdates while they adjust. 
• Turn off the screens:  “Screens are a huge issue,” says Dr. Levine, who recommends turning them off a minimum of one hour before bed, but ideally two hours. A child who’s been physically active throughout the day will fall asleep easier than a child who plays video games for five hours. Although managing screens can get harder with older kids, Dr. Levine encourages parents to feel empowered either to take the phone or adjust its settings so teens sign off with friends and get their rest. Have them charge devices in your room or a family room overnight. 
• Stick to a routine:  “The better sleepers have consistent bedtime routines,” says Dr. Levine. “When my three kids were younger, the routine was bath, stories, and bed always at the same time, including weekends. I once talked to a sleep expert who recommended reading the same book at bedtime and naptime, so the child has a strong association with a certain story and sleep.” Teenagers, however, are often so sleep-deprived during the week that a little catch-up on weekends is okay. 
• Set one sleep location:  Although some parents let kids nap in the stroller or on a grandparent, it can create problems at night when their child fights sleep in their own space. “It’s helpful to teach kids there is a consistent location—a bed or crib—where they go to sleep,” says Dr. Levine. 
• Ask your doctor about limited melatonin use: Dr. Levine considers melatonin only in limited circumstances, like time changes or travel. “In general, for kids without diagnosed sleep or developmental disorders, or for kids who are not taking medications that interfere with sleep, I don’t think parents should use melatonin on a regular basis because the most common sleep problems can be fixed with behavior modifications,” she says. “But if you’ve tried the usual sleep strategies and nothing works, using melatonin for a short period, less than a week, would be okay. Give it 30 minutes before the time you’d want your child to be asleep. If sleep problems persist, definitely talk to your pediatrician.”  

Lauren Levine, MD, is a general pediatrician at Columbia, caring for children from birth through adolescence.