Surviving Daylight Savings: Tips for Helping Your Child Adjust to the Time Change

Daylight savings time is just around the corner, and while many of us are looking forward to more daylight, it can be a challenge for little ones. The shift in time can disrupt your child’s sleep schedule, affecting circadian rhythm and sleep/wake homeostasis leading to changes in their mood and behavior. Don't worry, we've outlined a few strategies to help you tackle the time change.

Option 1: Gradually Adjust Bedtime Leading Up to the Change

Several days prior to the start of daylight savings time, start adjusting your child's sleep schedule. Begin by shifting bedtime 10-15 minutes earlier each night. For example, if your child usually goes to bed at 8pm, move bedtime to 7:45pm for a couple nights, then 7:30pm, and so on. This gradual shift helps your child's internal clock adjust more gradually to the new time. It is also advised that you begin adjusting wake-up time 10-15 minutes earlier each day as well. Then base the daytime schedule off the new wake-up time.

Option 2: Do Nothing

The other option is to keep your child's schedule consistent "by the clock". On the day the time changes, proceed as if the change did not happen. Once everyone is up for the day, reset all of the clocks and base your typical routine off what the clock says. For example, if your child normally goes to bed at 7:30pm, then put them to bed when the clocks says 7:30pm.

Tips For Success

1. Maintain a Consistent Bedtime Routine- By sticking to your child's regular bedtime routine, that can include a warm bath, reading books, and singing songs, to signal their body that it is time to wind down, easing the transition of the time change. This consistency supports better sleep quality and helps restore their circadian rhythm more quickly, promoting overall well-being.

2. Provide Appropriate Sleep Environment- Providing an appropriate sleep environment for your child during the daylight savings time change is essential to help them adjust smoothly to the time shift. Keep their bedroom cool, dark, and quiet, as these conditions promote better sleep quality. Consider using blackout curtains to block out extra light in the evening and a white noise machine if outside noises might disrupt their rest. By creating a soothing sleep environment, you can ease the transition.

3. Get Lots of Sunlight During the Day- Exposing your child to natural sunlight during the daylight savings time change is important for helping them adjust to the new schedule. Sunlight helps regulate the body’s internal clock, or circadian rhythm, by signaling when it’s time to wake up and sleep. By spending time outdoors in the morning or early afternoon, you can help reset their internal clock, making it easier for them to fall asleep at the appropriate time in the evening. This exposure to sunlight supports the production of melatonin, a hormone that promotes sleep, and can ease the transition, improving sleep quality during the time change.

4. Remain Calm and Consistent- Remember that consistency is key! It’s completely normal for your little one to take a few days to completely adjust to the time change, so be patient. Stick to the new sleep schedule and routine, and try not to stress if your child has a rough night or wakes up earlier than usual. The more consistent you are, the quicker their body will adjust.

   
   

Bonus Tip: Don’t Forget About Yourself!

It is important to remember that daylight savings time changes do not only affect your child, but you as well! Continue to maintain a consistent sleep routine for yourself in order to stay rested and energized. A well-rested parent is better equipped to help their child navigate the transition smoothly.

By following these expert tips, you can help your child adapt to daylight savings time with minimal disruption to their sleep schedule. The key is to maintain a consistent routine, provide plenty of daylight exposure, and be patient. If you continue to notice bedtime struggles, middle of the night wakings, or early morning wake-ups a few weeks after the transition, book a free discovery call to learn more about how we can assist you getting back on the right track!