Helping Kids Adjust to “Spring Forward” Time Change

As we head into spring, families everywhere prepare to “spring forward” and lose an hour of sleep. For children, this shift can be especially challenging — leading to crankiness, trouble falling asleep, and harder mornings. At Julie Tomberlin MD PA, Julie Tomberlin MD and her excellent nurse practitioners work with families every year to help kids adjust smoothly to the time change.

If you’re a parent wondering how to help your child transition, here are simple, pediatrician-recommended tips to make the shift easier.

1. Gradually Adjust Bedtime

Start 3–5 days before the time change by moving your child’s bedtime 10–15 minutes earlier each night. This gradual shift helps their internal clock adjust without a sudden shock.

2. Use Morning Light to Your Advantage

Exposure to natural sunlight in the morning helps reset your child’s circadian rhythm. Open the blinds, get outside, or eat breakfast near a sunny window.

3. Keep Evenings Calm and Screen-Free

Limit screens at least 60 minutes before bedtime, as blue light can delay melatonin release and make it harder for kids to fall asleep.

4. Maintain Consistent Sleep Routines

Consistency is key. Keep your child’s bedtime routine the same every night — bath, books, and a calming environment help signal that it’s time for sleep.

5. Expect a Few Off Days

It’s normal for children to be more tired or emotional for several days after the time change. Give extra patience and allow for an earlier bedtime if needed.

6. Support Younger Children and Teens Differently

Toddlers and young kids may wake earlier or resist bedtime—stick to routine Teens often struggle most—encourage earlier wind-down time and morning light exposure.

When to Reach Out for Help

If your child has ongoing difficulty sleeping, frequent night waking, or daytime fatigue beyond a week or two, your Mansfield pediatrician can help evaluate and support healthy sleep habits.

At Julie Tomberlin MD PA, we are here to help your child thrive — sleep included. Julie Tomberlin MD and her excellent nurse practitioners are passionate about supporting families through every stage of childhood.

Call us today at 682-518-8111 Or visit: /jt-md.com to schedule an appointment

A smooth transition now can help your child enjoy a happy, energized spring.