With winter winding down, now is the perfect time to get your kids ready for daylight savings time. Laws in the U.S. require us to turn our clocks forward one hour at 2 a.m. on Sunday March 13. Experts agree that this transition is a more difficult adjustment than in the fall. Why is it such a big deal for children? Quite simply, your child’s internal clock will not change with your household clocks.

This semi-annual time change is no laughing matter. Some people end up feeling jet-lagged because their normal internal sleep rhythms have been disrupted. Studies have shown that people are more inclined to heart attacks and injuries. Stress levels, mood, emotions, the immune system, memory, learning and coping ability are all negatively impacted by the time change.

For children, daylight savings time will require them to rise an hour earlier. Most of them will wake up before sunrise. Some will be waiting in the dark for school buses to arrive. Come Monday children will arrive at school a little flustered and sleepy. It may take a few days or even weeks for their body clocks to adjust to the new time zone.

What’s a parent to do? Here are a few tips on how to prepare your kids when the clock springs ahead.

1. Start now to tweak your child’s schedule. Make gradual adjustments. Start putting your children to bed 15 minutes early several days before the time change. Provide a relaxing bedtime ritual, such as a warm bath. Children who do not make an easy transition are found to have reduced productivity in school.

2. Make your home comfortable to induce sleep. A perfect sleep sanctuary is dark, quiet, and cool. Install darkened shades to keep the early morning sunlight out. These same shades can darken a room for bedtime when it’s still light out. Ensure that your home’s temperature is set at a comfortable 60-75 degrees.

3. Ensure you’re your child has a comfortable pillow, mattress, and sheets. Bedgear’s BG-X kid’s performance pillows are especially made with height and weight appropriate support for your child and feature a cuddle curve shape that provides perfect alignment for your child’s head, neck and shoulders.

4. Talk to your child about his or her new sleep habits and explain what is happening. Constantly reassure the child what is going on. There are a few children’s books on the market that will be a fun yet informative way to gear up for the big day. Look for “Daylight Saving Time For Kids!: Why in the World Do We Turn Our Clocks Forward? An Easy-to-Read Children's Book” by Brian Smith; “Once Upon A Daylight Saving Time” by R.E. Skibiski; or “How Do You Know What Time It Is?” by Robert Wells.

5. Prepare light meals for your children the first few days of the time change and ensure that they are outdoors getting some exercise. Your children will get a better night’s sleep if you refrain from spicy or fatty food or stimulating substances such as soda or sweets for four to six hours before bedtime. Help to acclimate them to bedtime by avoiding intense television programs or video games.

Not all children will be affected the same as others. Everyone’s internal clock has to shift, be it only an hour, and the ability to do that varies from individual to individual. If your children are tired those first few days after the time change, allow them to take a short afternoon nap. After a few days, their internal clock will adjust on its own.

Springing ahead with the clock, say sleep experts, is a challenge for everyone. Yes, when the clocks move forward in the spring, you are being robbed of an hour of sleep. But try to put a positive spin on it, especially with your children. Let them know that daylight savings time comes as good news as it means that warmer weather is just around the corner as is summer vacation.