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Tips for a Smooth Transition into Daylight Savings Time
As Daylight Savings Time approaches this weekend, many families will find themselves adjusting to a new schedule. Here are our top tips for helping you and your child manage this transition smoothly.
Gradually Shift Your Child’s Body Clock
Adjusting to the new time can be tricky for little ones – and for parents too! Give it a week! It typically takes about seven days for our bodies to adapt, so be patient and expect some adjustments during this transition.
To make the shift easier, consider adjusting your child’s bedtime by 10 minutes each night in the week leading up to Daylight Savings Time. For example, if their current bedtime is 7:30 PM, aim for 7:20 PM the first night, then 7:10 PM the next, and so on. This gradual adjustment can help them acclimate to the new schedule more smoothly, minimizing the shock when the clocks move forward.
Prepare for Early Mornings
With the clocks moving forward, children may wake up earlier. To help with this, keep their room as dark as possible with blackout curtains or blinds. Playing white noise at night can also help mask early morning sounds, making it easier for everyone to sleep longer.
Stay Comfortable at Night
Make sure your child is comfortable overnight with appropriate blankets or sleeping bags.
Tip: For younger babies, consider offering a quick feed if they wake up early, then settle them back down right after.
Maximize Morning Brightness
Use morning sunlight to help reset your child’s internal clock. Try these ideas to increase bright exposure:
- Have breakfast near a sunny window.
- Take a morning walk outside.
- Turn on lights to brighten your home.
In the evenings, minimize exposure to bright light to prepare for bedtime.
Limit Screen Time Before Bed
The blue light from screens can disrupt melatonin production and signal to the brain that it’s still daytime. Aim to avoid screens for at least an hour before bedtime to help your child wind down.
Stick to Your Regular Bedtime Routine
Consistency is essential! Keep your bedtime routine intact to signal to your child that it’s time to sleep. Incorporate 2-3 calming activities, such as a warm bath, followed by cuddling, reading, or singing. For kids 2 and older, discuss the bedtime routine during dinner to help them understand what to expect.
Prevent Overtiredness
Sleep begets sleep, so try to prevent your child from becoming overtired. Overtiredness can make it harder for them to settle down, complicating the transition to Daylight Savings Time. Elevated cortisol levels from sleep deprivation can lead to early waking. Rather than putting them to bed later in hopes of extending sleep, aim for an earlier bedtime and ensure they take adequate naps during the day.
By following these tips, you can help your family adjust seamlessly to Daylight Savings Time, making mornings brighter and more enjoyable!
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