How to adjust to summer time: tips for parents

For most of us, the end of Daylight Saving Time this Sunday is a welcome opportunity for an extra hour of sleep. That's especially true for teenagers, many of whom are chronically sleep-deprived due to early school start times and changing circadian rhythms that have turned them into night owls, sleep experts say.

But for those with young children, the time change can pose particular challenges. When the clock strikes 2 a.m. this Sunday and the clocks go back an hour, young children probably won't notice. But their parents will if the little ones wake up an hour earlier and startle the rest of the household.

The Globe spoke to sleep experts and pediatricians about what parents can do to minimize disruptions. Here are some tips:

It's late in the game, but not too late to start preparing, Dr. Kiran Maski, a pediatric and adolescent neurologist affiliated with the Pediatric Sleep Center at Boston Children's Hospital. She recommends spreading the bedtime delay over several nights by moving your bedtime back in 15- to 30-minute increments each night until a target time is reached.

“We recommend parents put their children to bed a little later, at least a few days before daylight saving time begins,” she said. “Depending on the age of the child, you may not want to sleep too long on these days.” Maski recommends shortening the afternoon nap to 60 or 90 minutes, depending on the child’s age, so that they don’t sleep too much during the day. “That can help with adjustment,” she said.

Light exposure is among the most effective ways to reset circadian rhythms, said Dr. Kevin Gipson, a pediatric pulmonologist and sleep physician who specializes in the care of infants, children and adolescents at Massachusetts General Hospital for Children. He recommends using this to your advantage.

“That means minimizing your bright light exposure in the evening and maximizing some of it – or at least getting some really real bright light exposure – in the morning during the day; That’s really important,” he says.

Bright lights can also be used to keep a sleepy child awake until they reach their normal bedtime if they are having trouble adjusting to the time change, Maski added, although she suggested turning the lights on at least half an hour before to dim at bedtime.

Conversely, blackout curtains can prove useful for keeping out light in the morning.

Shifting meal times, daily activities, and evening routines an hour after Sunday to align with the new time can help signal to a child that the time has changed. Quiet family activities in the evening can also help pave the way for bedtime.

Gipson recommends a consistent bedtime routine, even if the child isn't going through a transition period.

“From a health perspective, brushing your teeth is a good last step,” Gipson said. “But there are no rules. It can be anything that is comfortable and loving for the family. There’s nothing wrong with cuddling or reading in bed or doing something quiet.”

Transitions can be difficult for both young children and families. And despite parents' best efforts, young children often just aren't tired when bedtime approaches – or in the morning when parents would rather sleep in.

“Even if you and I as adults say, 'Oh great, we slept an hour longer,' your child might naturally say, 'My brain is telling me it's time to be awake,' so he's awake “,” he said. “That could be challenging for families.”

Children are alert and often notice stress, especially when it leads to arguments and tension in the marriage. This can cause them to fear bedtime, which is why it's important to practice patience, Gipson said.

Adam Piore can be reached at [email protected].