Doesn’t it feel like we just did this?!
Daylight saving time is just around the corner, beginning on March 8th 2020 in the US and Canada. Oh joy, one hour less of sleep for all! {cue sarcasm}
Actually, spring’s time shift is typically a bit easier of an adjustment for kiddo’s than it is in the fall when we fall back. For some, this is the one time of the year that parents of early risers actually look forward to… springing forward. For those who have a school-aged child who is a bit of a bear in the mornings, they are already bracing themselves. Others are already sleep deprived and crumbling into a ball of tears at the thought of losing another hour of possible sleep.
No need to fret! We've got some Fairy Godmother tips to help smooth the leap forward for you and your family.
⏱ Planning Ahead Can Really Help:
As much as we’d like it to, just because the time on the clock changes, it doesn’t actually “re-set” a child’s internal clock. This is when using the week before and smaller increments of time over a few days can shift bedtime in a way that isn’t quite as noticeable for the whole household. We get it, shifting bedtimes can feel especially complicated and risk!. So, let’s keep it super simple: if bedtime is usually 8:00pm, start Sunday March 1st by moving bedtime up 15 minutes for 3 nights to 7:45pm. On Wednesday, shift to 7:30pm for the next 3-4 nights. Your child may not fall asleep quite this early, but by setting the routine ahead, their body’s start to adjust without much stress. You can use this extra time for that one more book they are always trying to coax out of you. Then on DST Day, Sunday March 8, shift bedtime up another 15 minutes to what used to be 7:15 but is now 8:15pm. The “loss” of the hour is most often felt on Monday when real life takes over, and now you are right on schedule to have your original 8:00pm bedtime.
***If the calendar got away from you and you didn’t realize there was a time change until Sunday March 8, don’t panic! The additional tips below will get you thru too!
⏱ Harness Your Child's Circadian Rhythm Naturally:
Let mother nature and sunlight give you an upper hand! Circadian rhythm is your body's natural clock, keeping us energetic during the day and sleepy at night. Light regulators in our eyes help regulate the release of the hormone melatonin at different times each day to set our body's clock naturally - increasing melatonin levels when it's dark outside and decreasing melatonin levels when it's light. Help your child's clock adjust in the most natural way by syncing it up with the sun. Eat breakfast and dinner near a window, to let the sun cue the day's routine. Going for a walk when the sun is up in the morning or playing outside as the sun is setting in the evening can be a huge help, too. Open the curtains or blinds in the mornings to say hello to the sun and the day. Exposure to sunlight is CRUCIAL and extremely beneficial when looking to naturally set our body’s natural clock and rhythm.
⏱ Create a Sleep-Inducing Cave-like Environment:
This is a key time to make sure your child’s environment is advantageous for restorative sleep! Evenings are about to gradually get lighter and lighter, which is the trickiest part biologically. This is when a cave-like sleep space becomes even more important! Think back to when you were creating good sleep habits for your newborn and trying to help them get their days and nights straight. This is when black-out curtains become your best friend! If curtains don’t fit your décor, blackout roller shades or customizable/removable shades that use a Velcro-like fastening system are a great option. Either way, getting the room good and DARK during sleep hours is so important to naturally utilizing the benefits of melatonin and circadian rhythm, as explained above.
⏱ Avoid Artificial Rhythm Disruptors:
Certain types of (artificial) light have been found to actually impair melatonin release - the blue-spectrum light used by most cellphones, tablets, TVs, and other screens is particularly harmful. DST may be the perfect time to try taking the screens out of your child’s bedtime routine. If the screentime is simply a must, and you or your kiddo aren’t a fan of the blue-light blocking glasses, then make sure screen exposure ends at least 30 minutes before your child’s bedtime and use a dimmer environment as a transition to entering a dark sleep space. A stark change can be a bit off-putting for some eyes, so these 30 minutes of gradual light exposure can be so helpful!
⏱ Sleep Is Only Part of the Equation:
While sleep is the first thing we think of adjusting with DST, we often forget that our child's tummy can be set by a routine that needs adjusting too. It’s easiest to follow the same schedule you had before the time change, but if you can, include an extra afternoon snack or bump each meal up by 25-30 minutes to prevent your little one from getting HANGRY - which is often mistaken as tired. Focusing on healthy protein and fat sources help to sustain a healthy appetite/fullness as you go through the day. Simple carbohydrates (think bread, crackers, cereals, sugary snacks) can cause a bit of a roller-coaster for hunger and insulin cues, so don't rely on them to get through the tricky times, especially the last meal of the day.
⏱ Invest In A FUN Time-To-Wake Type Clock :
Some kiddos are just eager to start the day. While others love their sleep so much they make sure you know they aren’t happy when it’s time to wake up. Having a child-friendly “alarm” clock that changes colors or gently plays a different song/background sound to indicate it is time to get up, can make a big difference to a child trying to adjust. Plus it’s fun! There are several options out there including a few of our favorites: (1) Zazo Kid’s Sam Sleep Sheep Trainer Alarm Clock and Night Light, (2) Hatch Baby Rest Sound Machine, Night Light and Time-to Rise, (3) Mari OK to Wake! Alarm Clock & Night Light - all 3 are available on Amazon.
⏱ Don't Let Stress Get The Best of You:
It can be really hard when our kids’ sleep schedules are off. But stressing out about it doesn’t make it any better or easier for anyone. Like most challenges in parenting, this won't last forever! Even if the above tips don’t work for you and your child has a hard time adapting, know that the new schedule will likely be worked out over the course of the week. Taking a few deep breaths, taking care of yourself, and having patience with your child as she works out her new routine will go a long way toward making this a better experience for everyone! Sometimes the best thing is to just go with it and hope for the best! You've got this.
Have you found any tips or tricks that have helped your family adjust to the time change? Let's share them with one another! Solidarity for all! 🌞🌝
If your little one needs some expert help finding a good sleep routine, check out our Sleep Coach offerings under the Services tab on our site! We can create a plan for you and even be there to walk you through it in person if you’d like the extra support!