Here Comes the Sun: Tips to Navigate Daylight Savings Time
While an extra hour of sleep sounds like every parent’s dream, Daylight Savings Time can wreak havoc on the sleep schedule of little ones, who thrive on routine. To lessen the impact 60 minutes can have on your family, follow these tips to help you and your kiddos adjust to clocks springing forward on March 9th.
Gradually Shift Bedtimes/Waketimes
Starting about a week before the time changes, put your child to bed and wake them 15 minutes earlier than the day before, until they are waking and going to sleep on the new schedule (by day 4 they will have adjusted a full hour). Using small increments of time helps gradually adjust their internal clocks without a sudden jolt to the system. Even if they don’t seem tired, this subtle change helps establish a new timeline for routines.
Depending on the age of your child you’ll also need to adjust nap schedules accordingly. Younger children may need to adjust slower, while older toddlers and preschoolers might be able to handle faster schedule shifts. Also, consider shifting dinner and other meals a little earlier during this adjustment period.
Consistency is key. While adjusting for the time change you should still maintain consistent routines, which let children know what to expect during the day. A consistent bedtime routine is a great way to signal your child’s body that it’s time to go to sleep.
Encourage plenty of exercise
Offering plenty of opportunities for play, especially in the sunshine, will allow your child to burn off energy and ensure their bodies are ready to wind down in the evenings. Sun exposure throughout the day can help reset your little one’s circadian rhythm, or internal clock, during and after a time change.
Limit Screen Time Before Bed
This is already a given for many families, but can be especially helpful during an adjustment period. Limit screen time before bed (blue light disrupts the release of melatonin – the sleep hormone) and lower lights about 45 minutes to an hour before bedtime.
Maintain dark and cool sleeping environments
Earlier sunrises and additional hours of sunlight can create extra night wakings and/or earlier morning wake ups. The added sunlight can also make it harder for little bodies to wind down – or even make them flat-out resist bedtime. Use materials to block out the sun in a child’s bedroom, like blackout curtains, sheets or paper shades. The tiniest bit of light can disrupt sleep. As temperatures rise, maintaining room temperatures between 65-72 degrees Fahrenheit can prevent waking from overheating.
Some parents swear by an “ok to wake” clock that uses light and/or sounds to help cue when it’s time to settle in and when it’s time to wake up.
Don’t Tackle Other Issues
Trying to help your child adjust to the time change is probably not the best time to dive into a huge change or undertake new challenges, like potty training.
Do Nothing
Wait – what?? If you already have an early riser on your hands, the time change will take care of itself. Your babe’s normal 6am wakeup call has automatically turned into 7am. You’re welcome!
If early waking is an issue, try keeping the lights off in your child’s room for an hour after their usual wake time and put them to bed an hour later.
Be Patient
Just an hour shift in sleep can disrupt sleep cycles for about a week or longer. Remember, for children used to waking around the same time every day, changing the time on the clock doesn’t automatically change their (or your) internal clock. It will take some time for them to adjust.
Note: This content is for informational purposes only and should not replace medical advice from your doctor, pediatrician, or medical professional. If you have questions or concerns, you should contact a medical professional.