{"id":11278,"date":"2020-10-27T09:13:07","date_gmt":"2020-10-27T14:13:07","guid":{"rendered":"https:\/\/www.osfhealthcare.org\/blog\/?p=11278"},"modified":"2020-10-27T16:47:29","modified_gmt":"2020-10-27T21:47:29","slug":"adjusting-bedtime-for-daylight-saving-time","status":"publish","type":"post","link":"https:\/\/osf-blog.live.imagescape.com\/blog\/adjusting-bedtime-for-daylight-saving-time\/","title":{"rendered":"Adjusting bedtime for Daylight Saving Time"},"content":{"rendered":"

Kids need sleep to help them grow and learn.<\/p>\n

A bedtime routine can help children get the sleep they need, but at least twice a year, that schedule gets disrupted.<\/p>\n

Daylight Saving Time can throw us all off. That\u2019s because we have an internal clock \u2013 called a circadian rhythm<\/a> \u2013 that tells our brains and bodies when to go to sleep and when to wake up.<\/p>\n

\u201cOur internal clock has difficulty adjusting to the one-hour change overnight. But it can handle 15-minute changes fairly well. It\u2019s difficult for adults and even more difficult for children, as they don\u2019t understand what is going on. It is usually easier to \u2018fall back\u2019 than to \u2018spring forward,\u2019\u201d said Kaninika Verma, MD<\/a>, director of Sleep Medicine<\/a> for OSF HealthCare.<\/p>\n

Change bedtime gradually<\/h2>\n

While Daylight Saving Time happens literally overnight, you\u2019ll be more successful if you work to adjust your child\u2019s bedtime gradually over several days.<\/p>\n

Dr. Verma suggests adjusting your schedule in 15-minute increments<\/strong>.<\/p>\n

In the fall, this means going to bed about 15 minutes later each night ahead of the \u201cfall back\u201d transition. In the springtime, move bedtime 15 minutes earlier as clocks \u201cspring forward.\u201d<\/p>\n

Bedtime routine tips<\/h2>\n

Having a bedtime routine<\/a> can help kids calm down and triggers a response in their brain that it\u2019s time to go to sleep. But creating or sticking to a bedtime routine can be tricky.<\/p>\n

\n

Find a pediatric sleep specialist near you<\/p>\n

Learn more<\/a><\/p>\n<\/div>\n

Consider using some kind of visual reminder, so kids can easily see it\u2019s time to get ready for bed and what to do next.<\/p>\n

Make a list or cut out pictures of the steps in your afternoon or evening routine \u2013 eat dinner, playtime, a bath or reading books. Keep this somewhere your kids can see it and follow along as you go through your daily routine.<\/p>\n

You can also use an analog clock (clock with two hands, rather than a digital face) and color in the areas of the day that are spent doing different activities, such as homework, play and preparing for bed.<\/p>\n

A corresponding chart can help kids see what they should be doing when the hour hand is pointing to each section.<\/p>\n","protected":false},"excerpt":{"rendered":"

A bedtime routine can help children get the sleep they need, but at least twice a year, that schedule gets disrupted.<\/p>\n","protected":false},"author":60,"featured_media":11285,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[129,116],"tags":[371,183,184],"coauthors":[757],"class_list":["post-11278","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-miscellaneous","category-pediatrics","tag-pediatrics","tag-sleep-deprivation","tag-sleep-disorder"],"yoast_head":"\nAdjusting bedtime for Daylight Saving Time | OSF HealthCare<\/title>\n<meta name=\"description\" content=\"A bedtime routine can help children get the sleep they need, but at least twice a year, that schedule gets disrupted.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/osf-blog.live.imagescape.com\/blog\/adjusting-bedtime-for-daylight-saving-time\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Adjusting bedtime for Daylight Saving Time\" \/>\n<meta property=\"og:description\" content=\"A bedtime routine can help children get the sleep they need, but at least twice a year, that schedule gets disrupted.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/osf-blog.live.imagescape.com\/blog\/adjusting-bedtime-for-daylight-saving-time\/\" \/>\n<meta property=\"og:site_name\" content=\"OSF HealthCare Blog\" \/>\n<meta property=\"article:publisher\" content=\"http:\/\/www.facebook.com\/osfhealthcare\" \/>\n<meta property=\"article:published_time\" content=\"2020-10-27T14:13:07+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-10-27T21:47:29+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/osf-blog.live.imagescape.com\/blog\/wp-content\/uploads\/2020\/10\/daylight-saving-sleep-ft1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"630\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Laura Nightengale\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:title\" content=\"Adjusting bedtime for Daylight Saving Time\" \/>\n<meta name=\"twitter:description\" content=\"A bedtime routine can help children get the sleep they need, but at least twice a year, that schedule gets disrupted.\" \/>\n<meta name=\"twitter:image\" content=\"https:\/\/osf-blog.live.imagescape.com\/blog\/wp-content\/uploads\/2020\/10\/daylight-saving-sleep-ft1.jpg\" \/>\n<meta name=\"twitter:creator\" content=\"@osfhealthcare\" \/>\n<meta name=\"twitter:site\" content=\"@osfhealthcare\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Laura Nightengale\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/osf-blog.live.imagescape.com\/blog\/adjusting-bedtime-for-daylight-saving-time\/\",\"url\":\"https:\/\/osf-blog.live.imagescape.com\/blog\/adjusting-bedtime-for-daylight-saving-time\/\",\"name\":\"Adjusting bedtime for Daylight Saving Time | OSF HealthCare\",\"isPartOf\":{\"@id\":\"https:\/\/osf-blog.live.imagescape.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/osf-blog.live.imagescape.com\/blog\/adjusting-bedtime-for-daylight-saving-time\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/osf-blog.live.imagescape.com\/blog\/adjusting-bedtime-for-daylight-saving-time\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/osf-blog.live.imagescape.com\/blog\/wp-content\/uploads\/2020\/10\/daylight-saving-sleep-ft1.jpg\",\"datePublished\":\"2020-10-27T14:13:07+00:00\",\"dateModified\":\"2020-10-27T21:47:29+00:00\",\"author\":{\"@id\":\"https:\/\/osf-blog.live.imagescape.com\/blog\/#\/schema\/person\/354320b649c53d417f5105ddd869e6ef\"},\"description\":\"A bedtime routine can help children get the sleep they need, but at least twice a year, that schedule gets disrupted.\",\"breadcrumb\":{\"@id\":\"https:\/\/osf-blog.live.imagescape.com\/blog\/adjusting-bedtime-for-daylight-saving-time\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/osf-blog.live.imagescape.com\/blog\/adjusting-bedtime-for-daylight-saving-time\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/osf-blog.live.imagescape.com\/blog\/adjusting-bedtime-for-daylight-saving-time\/#primaryimage\",\"url\":\"https:\/\/osf-blog.live.imagescape.com\/blog\/wp-content\/uploads\/2020\/10\/daylight-saving-sleep-ft1.jpg\",\"contentUrl\":\"https:\/\/osf-blog.live.imagescape.com\/blog\/wp-content\/uploads\/2020\/10\/daylight-saving-sleep-ft1.jpg\",\"width\":1200,\"height\":630,\"caption\":\"Young asian american girl waking up after a restful night's sleep\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/osf-blog.live.imagescape.com\/blog\/adjusting-bedtime-for-daylight-saving-time\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/osf-blog.live.imagescape.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Adjusting bedtime for Daylight Saving Time\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/osf-blog.live.imagescape.com\/blog\/#website\",\"url\":\"https:\/\/osf-blog.live.imagescape.com\/blog\/\",\"name\":\"OSF HealthCare Blog\",\"description\":\"\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/osf-blog.live.imagescape.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/osf-blog.live.imagescape.com\/blog\/#\/schema\/person\/354320b649c53d417f5105ddd869e6ef\",\"name\":\"Laura Nightengale\",\"description\":\"Laura Nightengale was a writing coordinator for OSF HealthCare.\u00a0 She has a bachelor\u2019s degree in journalism from the University of Kansas and worked as a reporter at a daily newspaper for five years before joining OSF HealthCare.\u00a0 When she\u2019s not working, Laura loves to travel, read, and spend time with her family, including her sweet and ornery dog.\",\"url\":\"https:\/\/osf-blog.live.imagescape.com\/blog\/author\/lnightengale\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Adjusting bedtime for Daylight Saving Time | OSF HealthCare","description":"A bedtime routine can help children get the sleep they need, but at least twice a year, that schedule gets disrupted.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/osf-blog.live.imagescape.com\/blog\/adjusting-bedtime-for-daylight-saving-time\/","og_locale":"en_US","og_type":"article","og_title":"Adjusting bedtime for Daylight Saving Time","og_description":"A bedtime routine can help children get the sleep they need, but at least twice a year, that schedule gets disrupted.","og_url":"https:\/\/osf-blog.live.imagescape.com\/blog\/adjusting-bedtime-for-daylight-saving-time\/","og_site_name":"OSF HealthCare Blog","article_publisher":"http:\/\/www.facebook.com\/osfhealthcare","article_published_time":"2020-10-27T14:13:07+00:00","article_modified_time":"2020-10-27T21:47:29+00:00","og_image":[{"width":1200,"height":630,"url":"https:\/\/osf-blog.live.imagescape.com\/blog\/wp-content\/uploads\/2020\/10\/daylight-saving-sleep-ft1.jpg","type":"image\/jpeg"}],"author":"Laura Nightengale","twitter_card":"summary_large_image","twitter_title":"Adjusting bedtime for Daylight Saving Time","twitter_description":"A bedtime routine can help children get the sleep they need, but at least twice a year, that schedule gets disrupted.","twitter_image":"https:\/\/osf-blog.live.imagescape.com\/blog\/wp-content\/uploads\/2020\/10\/daylight-saving-sleep-ft1.jpg","twitter_creator":"@osfhealthcare","twitter_site":"@osfhealthcare","twitter_misc":{"Written by":"Laura Nightengale","Est. reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/osf-blog.live.imagescape.com\/blog\/adjusting-bedtime-for-daylight-saving-time\/","url":"https:\/\/osf-blog.live.imagescape.com\/blog\/adjusting-bedtime-for-daylight-saving-time\/","name":"Adjusting bedtime for Daylight Saving Time | OSF HealthCare","isPartOf":{"@id":"https:\/\/osf-blog.live.imagescape.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/osf-blog.live.imagescape.com\/blog\/adjusting-bedtime-for-daylight-saving-time\/#primaryimage"},"image":{"@id":"https:\/\/osf-blog.live.imagescape.com\/blog\/adjusting-bedtime-for-daylight-saving-time\/#primaryimage"},"thumbnailUrl":"https:\/\/osf-blog.live.imagescape.com\/blog\/wp-content\/uploads\/2020\/10\/daylight-saving-sleep-ft1.jpg","datePublished":"2020-10-27T14:13:07+00:00","dateModified":"2020-10-27T21:47:29+00:00","author":{"@id":"https:\/\/osf-blog.live.imagescape.com\/blog\/#\/schema\/person\/354320b649c53d417f5105ddd869e6ef"},"description":"A bedtime routine can help children get the sleep they need, but at least twice a year, that schedule gets disrupted.","breadcrumb":{"@id":"https:\/\/osf-blog.live.imagescape.com\/blog\/adjusting-bedtime-for-daylight-saving-time\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/osf-blog.live.imagescape.com\/blog\/adjusting-bedtime-for-daylight-saving-time\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/osf-blog.live.imagescape.com\/blog\/adjusting-bedtime-for-daylight-saving-time\/#primaryimage","url":"https:\/\/osf-blog.live.imagescape.com\/blog\/wp-content\/uploads\/2020\/10\/daylight-saving-sleep-ft1.jpg","contentUrl":"https:\/\/osf-blog.live.imagescape.com\/blog\/wp-content\/uploads\/2020\/10\/daylight-saving-sleep-ft1.jpg","width":1200,"height":630,"caption":"Young asian american girl waking up after a restful night's sleep"},{"@type":"BreadcrumbList","@id":"https:\/\/osf-blog.live.imagescape.com\/blog\/adjusting-bedtime-for-daylight-saving-time\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/osf-blog.live.imagescape.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Adjusting bedtime for Daylight Saving Time"}]},{"@type":"WebSite","@id":"https:\/\/osf-blog.live.imagescape.com\/blog\/#website","url":"https:\/\/osf-blog.live.imagescape.com\/blog\/","name":"OSF HealthCare Blog","description":"","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/osf-blog.live.imagescape.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/osf-blog.live.imagescape.com\/blog\/#\/schema\/person\/354320b649c53d417f5105ddd869e6ef","name":"Laura Nightengale","description":"Laura Nightengale was a writing coordinator for OSF HealthCare.\u00a0 She has a bachelor\u2019s degree in journalism from the University of Kansas and worked as a reporter at a daily newspaper for five years before joining OSF HealthCare.\u00a0 When she\u2019s not working, Laura loves to travel, read, and spend time with her family, including her sweet and ornery dog.","url":"https:\/\/osf-blog.live.imagescape.com\/blog\/author\/lnightengale\/"}]}},"modified_by":"Michael Vujovich","featured_image_url":"https:\/\/osf-blog.live.imagescape.com\/blog\/wp-content\/uploads\/2020\/10\/daylight-saving-sleep-ft1.jpg","_links":{"self":[{"href":"https:\/\/osf-blog.live.imagescape.com\/blog\/wp-json\/wp\/v2\/posts\/11278","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/osf-blog.live.imagescape.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/osf-blog.live.imagescape.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/osf-blog.live.imagescape.com\/blog\/wp-json\/wp\/v2\/users\/60"}],"replies":[{"embeddable":true,"href":"https:\/\/osf-blog.live.imagescape.com\/blog\/wp-json\/wp\/v2\/comments?post=11278"}],"version-history":[{"count":9,"href":"https:\/\/osf-blog.live.imagescape.com\/blog\/wp-json\/wp\/v2\/posts\/11278\/revisions"}],"predecessor-version":[{"id":11306,"href":"https:\/\/osf-blog.live.imagescape.com\/blog\/wp-json\/wp\/v2\/posts\/11278\/revisions\/11306"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/osf-blog.live.imagescape.com\/blog\/wp-json\/wp\/v2\/media\/11285"}],"wp:attachment":[{"href":"https:\/\/osf-blog.live.imagescape.com\/blog\/wp-json\/wp\/v2\/media?parent=11278"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/osf-blog.live.imagescape.com\/blog\/wp-json\/wp\/v2\/categories?post=11278"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/osf-blog.live.imagescape.com\/blog\/wp-json\/wp\/v2\/tags?post=11278"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/osf-blog.live.imagescape.com\/blog\/wp-json\/wp\/v2\/coauthors?post=11278"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}