As we prepare to turn our clocks back on November 3rd this year, many parents are wondering how this change will affect their family’s sleep routines. While gaining an extra hour might sound luxurious to adults, for children, it can disrupt their delicate sleep patterns, and let’s be real, they will probably wake up at the same time they usually do, which means: an hour earlier than ideal! With a few helpful tips in place and a commitment to prioritizing a good night’s sleep, you can get ahead of the daylight savings jet lag.
Believe it or not, 60 minutes makes a big difference!
Our bodies run on an internal clock called the circadian rhythm, which is influenced by light exposure, meal times, and regular routines. Shifting our schedules, even by just 60 minutes, can throw our bodies off of their regular routine. Studies show that it takes about one week for adults to fully adapt to the one-hour time change. For our little ones, this adjustment can take even longer because they don’t fully understand the concept of time. If you notice that your kiddos are experiencing changes in appetite, moods or difficulty falling asleep at their usual bedtime, don’t freak!
Alright, let’s make a game plan
To make the transition easier, some families, especially ones who are on a tight morning schedule, prefer to adjust their child’s schedule gradually in the days leading up to the time change. Here is what you can do 4-5 days before the time change:
- Push bedtime later by 10-15 minutes incrementally each night
- Adjust wake times, naps, and mealtimes accordingly
For example, if your child typically goes to bed at 7:30 PM, you might follow this schedule:
- 4 days before: 7:45 PM bedtime
- 3 days before: 8:00 PM bedtime
- 2 days before: 8:15 PM bedtime
- 1 day before: 8:30 PM bedtime
By the time the clocks fall back, your child will be on a schedule closer to their new “normal.” Keep in mind that some children get overtired very easily, so if you plan on pushing bedtime back, keep activities calm in the afternoon. Push dinner time back 10-15 minutes as well, as meal times also have an impact on the circadian clock.
The other option, and a completely valid one, is to wait it out! If you have a child whose wake up times are unpredictable lately, you can wait until November 3rd and start adjusting their schedule after the time changes.
On November 3rd, if they wake up too early, try to keep them in their rooms, with everything turned off. Delay meal times and nap times by 10-15 minutes to start getting their bodies used to the “new schedule”.
Lights out!
Light plays a crucial role in regulating our sleep-wake cycle. With earlier sunsets, it’s important to manage light exposure strategically.
- Expose your children to bright light in the morning to help them wake up. Open curtains as soon as they wake, or consider using a wake-up light.
- Use dimmer lights in the evening to signal that bedtime is approaching. This can help boost melatonin production, the hormone that regulates sleep.
- Consider using blackout curtains to maintain a dark sleep environment, especially for early risers who are very sensitive to light.
- Try to limit blue light exposure from screens to 1-2 hours before bedtime, as late night exposure can interfere with melatonin production.
Consider nutrition as the MVP of this game
While diet isn’t directly linked to how we adjust to time changes, it can certainly impact sleep quality. Really, when was the last time your kids got a good night’s sleep after they were sugared up right before bedtime? To support good sleep during this transition:
- Avoid large and heavy meals close to bedtime. Aim to finish dinner at least 2-3 hours before lights out to allow your kiddos to settle and digest.
- Ensure children are well-hydrated throughout the day, but taper off liquids close to bedtime. You’ll never get your kid to sleep after they try to finish a whole water bottle right before they’re supposed to go to sleep.
- Consider offering a light, healthy snack before bed if your child tends to wake up hungry. Nutritious options include a SB+J smoothie, a bowl of Veggie Loops, or some Confetti Cake Dipsters to satisfy their sweet tooths without all of that added sugar.
Good things come to those who wait
Remember, every child is different. Some may adjust quickly, while others might take a bit longer, especially those with more sleep needs. Be patient and prepared for potential sleep disruptions for a week or two after the time change. Tiredness can lead to increased irritability or emotional outbursts. If sleep issues persist beyond a couple of weeks, consider keeping a sleep log to identify patterns and consult with a pediatric sleep specialist for personalized advice. Remember, consistency is key, but flexibility is also important. By understanding your child’s needs and implementing these strategies, you can navigate this transition with less stress and more restful nights.
