Already? It always feels like we just changed the clocks. This is not such a big deal prior to having children, but it certainly becomes stressful when parents have to adjust their little ones to a “new time”. This is especially true if they have just gotten on track with sleep.
Losing one hour means an increase in sleep debt for both adults and children. Personally, I feel that Daylight Savings no longer serves a purpose, and statistically speaking, studies have shown that there is an increase of up to 20 % in traffic accidents every year on the Monday after Daylight Savings Time begins.
Nonetheless, it is time to move your clocks ahead one hour on Sunday, March 12, so here are my best strategies to help your child adjust to the new time within a week!
Split the difference.
For the first three days of Daylight Savings you will adjust your child’s schedule ahead by 30 minutes rather than the full hour. He may hang out, babble or take slightly longer to fall asleep. This is okay. He will fall asleep eventually and this will begin the process of resetting his internal clock.
You can begin with bedtime on Saturday night if you that works for you, but feel confident to wait until Sunday. Some people panic and begin adjusting their child a week before Daylight Savings comes into effect, which is unnecessary. If your little one naps, then you will begin with his first nap on Sunday when the time changes. For example, if your child normally naps at 9:30 a.m. you will move his first nap to 10:00 a.m. or if bedtime is normally at 7:00 p.m. you will move it to 7:30 p.m. for the first three days.
On day four, your child will be ready to move to the new time. He will now be back on track with his proper times for both naps and bedtimes.
Darkness increases melatonin production (sleepy hormone). This is a huge advantage in helping reset your child’s internal clock, as well as your own! An hour before bedtime, keep things low key and quiet, dim the lights and eliminate screens. This means no television, iPad’s, etc. that emit blue light and interfere with sleep. If you do not have black-out blinds in your child’s bedroom, now is the time to invest in some to keep it nice and dark to help your little one sleep past the early morning sunrise!
The power of routines.
A child’s mind and body are strongly cued by his routines. By following his usual routines on the first day of time change, he will be able to predict and have a sense of what comes next. For example, if your child naps after lunch, then make sure he has had lunch before his nap on Sunday, and his internal clock will naturally feel prepared for nap time. This is the same for the rest of the daily schedule; awake time activities, supper time and the bedtime routine should all be shifted at the same pace as sleep times.
Follow these strategies, and by the end of the week, your child will be back on track with his normal schedule again!
Certified Pediatric Sleep Consultant
If you are looking for more sleep solutions to get your child sleeping well and through the night, you can set up a free 15-minute consultation here or check out information for my next More Sleep For Baby online workshop!