Pediatrician offers tips for parents ahead of Daylight Saving

CHESTERFIELD, Va. (WRIC) -- Sunday, we spring forward into Daylight Saving Time, meaning we lose an hour of sleep. For parents, this annual shift can be particularly challenging, disrupting the sleep schedules of their children. However, a little preparation can make all the difference.

"The idea behind Daylight Saving Time is that we are awake when the sun is up," explains Dr. Anne Marie Tuohy, a pediatrician at Bon Secours.

Dr. Tuohy recommends implementing gradual changes to bedtime routines, a technique known as "bedtime fading." This involves incrementally shifting bedtime earlier each night leading up to the time change.

"And then just making sure that they are up at a reasonable time in the morning," she adds.  

To further ease the transition, limit sugar and caffeine Saturday and eat dinner an hour earlier than usual.

Tuohy says eating right before bed can negatively impact your sleep.

“It does get a little tough when kids are in sports and things if they're coming home late," said Tuohy. "If you lay right down after you eat, you also can get some indigestion and just not feel like you're winding down."

The impact of the time change varies across age groups. For young children who thrive on routine and are naturally early risers, the shift might be a welcome shift.

"Those kids who are already waking up at six in the morning, now they're waking up at seven as of Sunday morning. Parents might actually be happy about that," said Dr. Tuohy.

However, teenagers, who often go to bed later, may find the adjustment harder.

"Making it to school on time Monday morning might be a little bit of a challenge if they're not readjusting their bedtime the night before," Dr. Tuohy said.

To help your body synchronize with the time change on Sunday morning, experts suggest exposing yourself to early sunlight by going for a walk. If you experience fatigue throughout the day, short naps are also encouraged.