The end of daylight saving time can also spell trouble for the parents of small children. Kids don't follow the clock: They fall asleep when they are tired and wake up once they've had enough rest. If you're already skimping on sleep as it is, the last thing you want is a kid who's up an hour earlier in the mornings. Start adjusting your child's sleep schedule before it becomes a problem. "Wake them up 15 minutes earlier each morning approaching the change in the clock," says Dr. Strollo.
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Traditionally, the November time change is much easier on our system than the March adjustment, in which we lose an hour overnight. After this “spring forward” change, suddenly it stays light into prime time and is darker when we wake up, leading people to naturally want to stay up later and sleep in longer. When you’re faced with this change next year, experts suggest planning ahead.
Go to bed about 15 to 20 minutes earlier each night, for a few nights before the time change, recommends the American Academy of Sleep Medicine. This gives your body a chance to adjust to your new schedule, and you’re less likely to feel restless in the nights afterward. On Saturday night of the time switch, set your clocks ahead in the early part of the night—so you lose an hour of wakefulness instead of sleep—and go to bed at your normal time according to those clocks, not the television schedule or the time on your cell phone.
If the fall or spring time changes cause sleep disruptions that last longer than a few weeks, visit your doctor. You may be able to talk through the issues that are keeping you awake and develop better sleep habits to help your body adapt to a regular schedule. Or, your doctor might prescribe a short-term sleep aid to get you back on track.
