Daylight Savings Survival Guide: Helping Your Child Adjust to the Time Change
As the seasons shift and daylight savings time approaches, parents everywhere brace themselves for the inevitable disruption to their children's sleep schedules. Springing forward or falling back an hour might seem like a minor adjustment for adults, but for kids, it can wreak havoc on their routines and internal clocks. However, fear not! With a little preparation and some strategic planning, you can help your child smoothly transition through the time change. Here's your ultimate daylight savings survival guide:
Do a 15-Minute Rewind or Fast Forward
In the days leading up to the time change, gradually adjust your child's bedtime and wake-up time by 15 minutes each day. For example, if daylight savings time is approaching and you need to spring forward an hour, start putting your child to bed 15 minutes earlier each night until you reach the new bedtime. This gradual adjustment will ease them into the new schedule without causing too much shock to their system.
Control the Lights
Light exposure plays a significant role in regulating the body's circadian rhythm. In the evenings, dim the lights in your home to signal to your child's brain that it's time to wind down and prepare for sleep. In the morning, expose them to natural sunlight as soon as possible after waking up to help reset their internal clock and signal the start of the day.
Limit Screen Time Before Bed
The blue light emitted by screens can interfere with the production of melatonin, the hormone responsible for regulating sleep-wake cycles. To ensure a restful night's sleep, establish a screen-free zone in the hour leading up to bedtime. Instead of watching TV or playing on electronic devices, encourage calming activities like reading, coloring, or listening to soothing music.
Keep Moving Toward the Bedroom
Create a calming bedtime routine that gradually transitions your child from the busyness of the day to the restfulness of a good night's sleep. Start by engaging in quiet activities like reading a bedtime story or taking a warm bath. As bedtime approaches, go about your usual routine, like brushing their teeth. Do your best to avoid interruptions that leave your child running around the house to do their bedtime routine, the closer you can stay to their bedroom, the better. By the time your child climbs into bed, they'll be primed for a peaceful night's sleep.
Use an OK-to-Wake-Up Clock
Another effective tool to help your child adjust to the time change is an OK-to-wake-up clock. These clocks are designed to teach children when it's time to get up by displaying a friendly visual cue, such as a smiley face or a color change, when it's acceptable to rise for the day. By setting the OK-to-wake-up clock to the new wake-up time, you can provide your child with a clear signal of when morning begins, even if it's still dark outside due to the time change. This can help prevent early wake-ups and encourage your child to stay in bed until the appropriate time, promoting a smoother transition to the new schedule. Introduce the OK-to-wake-up clock as part of your bedtime routine in the days leading up to the time change, so your child becomes familiar with its function and learns to associate it with the new wake-up time. You can check out some awesome options if you visit my website here!
Adjust Gradually
Remember, adjusting to the time change won't happen overnight. Be patient and give your child's body time to adapt to the new schedule. If they're having trouble falling asleep or waking up in the mornings, resist the urge to revert to their old routine. Instead, stick to the new schedule and trust that their internal clock will eventually synchronize with the time change.
Seeking Support With Golden Slumbers Sleep Consulting
In conclusion, while daylight savings time can disrupt your child's sleep routine, it doesn't have to be a source of stress for you as a parent. By implementing these strategies and remaining consistent with your child's bedtime routine, you can help them adjust to the time change smoothly and minimize any negative effects on their sleep quality and overall well-being. At Golden Slumbers Sleep Consulting we believe in putting you and your child’s sleep struggles to bed. We’re here to help you, so, take a deep breath, trust the process, and rest assured knowing that you're setting your child up for success in navigating the transition. To reach out and start a conversation with me today, visit here. Happy sleeping!