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SPRING 2016
Daylight Savings Time - Spring ahead!
Preparation is helpful to minimize the impact of daylight saving on your childs sleep patterns. 

  • 4 days before daylight savings: Put your child to bed 15 minutes earlier each night. By getting to bed earlier, you are encouraging the body to relax earlier than usual.
  • 30 minutes before bed time: Dim the lights during the regular bedtime routine. Dark window coverings will keep your child from waking too soon from daylight exposure.
  • For toddlers: Use a sleep clock (ex: Good Nite Lite) to help with time changes and train an early riser not to wake mommy and daddy too early in the morning.
  • Be consistent and patient while adjusting to a time change and keep the familys schedule less busy in the days following a time change.
Sleepiness vs. Fatigue
Sleepiness is defined as difficulty staying awake or an increased ease of falling asleep. 
Fatigue is defined as physical exhaustion, lack of energy or muscle weakness, slowed physical movement (this includes mental exhaustion and lack of concentration). 
Epworth Sleepiness Scale is a self-reporting tool used to determine a person’s sleepiness. Score the following using this rating system:
1= SLIGHT chance of dozing
2= MODERATE chance of dozing
3= HIGH chance of dozing
Sitting and reading
 
Watching TV 
 
Sitting inactive in a public place (ie: theater or meeting) 
 
As a passenger in a car for an hour without a break 
 
Laying down in the afternoon when circumstances permit 
 
Sitting and talking to someone 
 
Sitting quietly after lunch 
 
In a car, while stopped for a few minutes in traffic 
 
Add up your total:  
1-6: You are getting enough sleep
7-8: You are average
9+: You are very sleepy
*medical-dictionary.thefreedictionary.com
Provider's Corner: Karen Johnson, APRN CNP
What to do about daytime sleepiness:
  • Adopt healthy sleep habits.
  • Get the amount of sleep you need.
  • See your doctor or a sleep specialist if the child.  regularly snores, restless sleeper, sleeping at inappropriate times, difficulty falling and staying asleep, mood swings, morning headaches, hyperactive, daytime sleepingess, memory/focus problems.
What to do about daytime fatigue:
  • Get to the Sunshine, 30 minutes of physical activity per day and healthy eating can help you feel more alert.
  • Daily relaxation to reduce stress.
  • Studies suggest that psychological factors are present in over 50% of fatigue cases. See your doctor, as there is a wide range of causes that can trigger fatigue.
Promoting healthy sleep habits
Routine and consistency are key components of a positive sleep pattern. Here are a few tips to achieve a positive sleep pattern:
  1. Wake at the same time each day
  2. Make the bedroom a calming environment
  3. Dim lights an hour before bedtime
  4. Develop a relaxing bedtime routine
  5. No caffeine 6-8 hours before sleep
  6. No electronics 1-2 hours before bedtime
Learn more about our Sleep Disorders Program
Quality rest is what we do at Children's Minnesota.   Learn more >>
Contact the Sleep Disorders Program
Ritchie Medical Plaza
310 North Smith Avenue
Suite 480
St. Paul, MN 55102

Phone: 651-220-6258
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