Spring Forward: Good Sleep Hygiene and Daylight Savings Time

Daylight saving time starts next week. If you are not ready, it can be hard for kids and parents. We still change the clocks here in Maryland, so it helps to plan ahead.

Good sleep habits will make the adjustment easier, so here are some tips for good sleep hygiene.

Good sleep habits can make this change easier. Here are some simple tips for healthy sleep.

• No screens before bed: Turn off phones, tablets, and TVs at least one hour before bedtime. The blue light from screens can make it harder to fall asleep.

• Keep a bedtime routine: Do the same things every night before bed. This helps your child’s body know it is time to sleep. A simple routine works best, like brushing teeth, reading a book, and cuddling before lights out.

• Stay active during the day: Playing and exercising during the day helps kids use their energy. This makes it easier to relax at night.

• Spend time outside: Sunlight during the day helps set your child’s body clock. This helps them feel sleepy at bedtime.

• Quiet time before bed: Choose calm activities at night, like reading a book or listening to a story.

Small changes during the week can help make Sunday and Monday easier.

• Move bedtime, meals, and naps 10–15 minutes earlier each day

• Try not to sleep in on the day the clocks change. Sleeping late can make it harder to wake up on Monday.

With a little planning, your family can have a smoother start to the new schedule

Reliable Sources

• Healthy Children

• Stanford Children's