As Daylight Saving Time starts, parents often face the challenge of adjusting their children’s sleep schedules. The clock may spring forward an hour, but for young children, the impact can feel more significant than just a lost hour of sleep. Here are some of our practical tips to help your family navigate this transition smoothly.
1. Start Gradually
In the days leading up to the time change, gradually adjust your child’s bedtime by 10-15 minutes earlier each night. This gradual shift helps their internal clocks adapt more easily to the new schedule, reducing the shock of a sudden time change.
2. Maintain a Consistent Routine
Consistency is key when it comes to children and sleep. Stick to your regular bedtime routine, including calming activities like reading a book or taking a bath. This will signal to your child that it’s time to wind down, making it easier for them to fall asleep.
3. Create a Sleep-Friendly Environment
Ensure your child’s sleeping environment is conducive to rest. Keep the room dark and cool, use blackout curtains if necessary, and consider a white noise machine to drown out any disturbances. A comfortable sleep space can help your child sleep better, even with the time change.
4. Limit Screen Time Before Bed
The blue light emitted by screens can interfere with melatonin production, making it harder for children to fall asleep. Limit screen time in the hour leading up to bedtime and encourage quieter, more calming activities instead.
5. Adjust Meal Times Gradually
To help your child’s body adjust to the new time, shift meal times gradually as well. Offer breakfast, lunch, and dinner 10-15 minutes earlier each day until you reach the new schedule. This will help their body clock sync up with the new time.
6. Be Mindful of Naps
If your child takes naps, gradually adjust the timing of those as well. Move nap times forward by 10-15 minutes to align with the new schedule. Keep in mind that some children may need shorter naps to ensure they are tired enough for bedtime.
7. Be Patient
Every child adjusts differently to time changes, so be patient. They may be cranky or overly energetic as their bodies adjust to the new schedule. Offer extra cuddles and reassurance during this time, and remember that this phase will pass.
8. Encourage Outdoor Play
Exposure to natural light during the day can help reset your child’s internal clock. Spend time outdoors after school or during the day to allow them to soak up sunlight, which can help regulate their sleep-wake cycle.
9. Communicate the Change
If your child is old enough, talk to them about the time change. Explain why it’s happening in simple terms and let them know that everyone is adjusting. Sometimes, just understanding the reason behind the change can make it feel less daunting.
Transitioning to Daylight Saving Time can be a challenging experience for families with young children, but with careful planning and patience, it can be managed smoothly. Remember, it’s just a temporary shift, and before you know it, your family will be back into the swing of things.
Sources:
- https://www.happiestbaby.com/blogs/parents/daylight-saving-time-sleep-schedule
- https://thesleepstore.com.au/sleep-information/infant-sleep/sleep-information/adjusting-to-and-from-daylight-saving-time
- https://www.ergopouch.com.au/blog/how-to-ease-into-daylight-saving
- https://kellymurraysleep.com/the-sleepy-times/daylight-savings-time-sleep-tips
- https://www.saveoursleep.com/manage-daylight-savings-australian-edition/
- https://thesleepteacher.com.au/blogs/blogs-advice/daylight-savings
- https://seedtosleep.com.au/adjusting-childrens-sleep-schedules-for-daylight-saving-time-in-australia/
