Springing Ahead: Navigating the Clock Change with Kids
Helping children with daylight saving time change
As spring approaches, so does the infamous clock change known as “spring forward.” While it may seem like just an hour’s difference, this shift can create havoc on children’s sleep schedules, leading to cranky mornings and disrupted routines.
As parents, it’s essential to navigate this transition smoothly to ensure you and your little ones continue to get the rest they need.
Here are some tips to help you manage the spring-forward clock change and adjust children’s nap times effectively:
1. Gradual Adjustment: Start adjusting your child’s bedtime gradually the week leading up to the clock change. Move bedtime forward by 15 minutes each night leading up to the time change. This gradual shift can help them to adapt more easily to the new schedule.
2. Stick to Routine: Maintain consistency in your child’s bedtime routine. This might include activities like reading a bedtime story, taking a warm bath, or listening to calming music. Keeping the routine familiar can provide comfort and signal to your child that it’s time to wind down and prepare for sleep.
3. Optimize Sleep Environment: Ensure that your child’s sleep environment is conducive to restful sleep. This means keeping the bedroom dark, quiet, and at a comfortable temperature. Consider using blackout curtains to block out any extra daylight in the early morning hours as well as for light evenings which can be confusing for little people.
4. Encourage Daylight Exposure: Exposure to natural light during the day can help regulate your child’s internal clock. Encourage outdoor playtime and activities during daylight hours to promote better sleep at night. Natural light exposure helps to regulate circadian rhythms and signal to the body when it’s time to wake up and when it’s time to sleep.
5. Limit Screen Time: Avoid screens, such as TVs, tablets, and smartphones, at least an hour before bedtime. The blue light emitted by screens can interfere with the production of melatonin, making it harder for your child to fall asleep. Instead, encourage calming activities like reading or gentle play.
6. Meal time: Don’t forget to also amend the timing of meals. Sleep and meal times are hugely interlinked, when we eat meals this (hormonally) triggers when we sleep. For example, if your child usually eats dinner at 5pm, start to slowly bring this earlier so that your child is eating 90 minutes-2 hours before bedtime.
By implementing these strategies, you can help your child transition smoothly through the spring-forward clock change and maintain healthy sleep habits. Remember that consistency, patience, and understanding are key to successfully navigating this adjustment period. Here’s to restful nights and happy mornings for the whole family!
