Adjusting to time change due to daylight saving time (DST) and travel often lead to days where we are all tired and groggy.

These types of time changes are typically harder on kids than adults.

“Adults tend to be chronically sleep deprived and are not very mindful of their internal clocks,” said Dr. Jaime Boero, sleep medicine specialist at Marshfield Clinic Health System. “Children respect their internal clocks more.”

Good sleep habits year-round make time changes easier. Make sure:

• You get enough sleep each night.
• Your and your children’s bedrooms should be dark and quiet.
• You turn media off two hours before bedtime and keep TVs, tablets and cellphones out of the bedrooms.
• You have a cool environment to sleep as temperature is one of the main regulators of your ability to sleep well at night.

When is the next time change?

In the U.S., time changes in March and November.

“People commonly say ‘Spring forward. Fall back.’ to help remember which way the clock goes,” Dr. Boero said.

In March, clocks spring forward one hour at 2 a.m. local standard time on the second Sunday of March. This means the time becomes 3 a.m. local daylight time.

In November, clocks fall back one hour at 2 a.m. local daylight time on the first Sunday of November. This means the time becomes 1 a.m. local standard time.

“It is very important to be patient with yourself as it can easily take about one week to adapt to the new schedule,” Dr. Boero said. “It is the same as going across time zones when traveling. Also make sure that you sleep enough as lack of sleep worsens the effects of the time change.”

Spring ahead with earlier bedtimes, morning sunshine

We lose an hour of sleep in the spring by setting clocks ahead when daylight saving time starts. Waking up for school Monday is a drag because kids’ internal clocks are telling them to sleep another hour.

Adjust to the time change by having kids go to bed 15 minutes earlier each day for four days before daylight saving time starts.

Exposure to bright light helps advance sleep onset time. Open the curtains to let sunlight in and make kids feel more awake.

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Fall back with later bedtimes, less sunlight

The opposite advice applies in fall, when we turn back the clocks and kids tend to wake before the sun rises.

Send kids to bed 15 minutes later each day for three days before daylight saving time ends.

Keep kids in bed longer once the time changes by keeping curtains closed in the morning, Dr. Boero said.

Time change tips for travelers

“Traveling west usually is well-tolerated,” Dr. Boero said. “Traveling east through several time zones can affect your ability to function.”

It takes about a day to recover for each time zone you cross traveling east. These tips will make the adjustment easier.

1. Go to bed an hour earlier each day for three days before traveling. Seek sunlight when you wake up.
2. Sleep on the plane. Stretch and drink water when you are awake.
3. Limit sunlight exposure during local morning hours and seek sunlight in the afternoon the first few days. This advances your internal clock, making falling asleep and waking up easier.
4. Take melatonin if you are having trouble sleeping. Adults need only three milligrams. One-half to one milligram is enough for kids. In general, the smaller the doses of melatonin, the better it works.

Schedule an appointment with a Marshfield Clinic Health System primary care provider.

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