Spring is an exciting time when we receive an additional hour of sunlight. While the annual “spring forward” offers more sunlight in the evening, it also means that we lose an hour of sleep. This time change can disrupt normal sleep patterns for children.
Imagine our internal clock as a conductor orchestrating bodily functions. This maestro, or our circadian rhythm, relies on cues like sunlight to establish a sleep-wake cycle. Daylight saving time throws a wrench into this system by abruptly shifting the light cue, leading to sleep disruptions. This abrupt change can take a toll on children’s health, both physically and mentally.
Some tips to help your child adjust to the time change:
- Gradually Shift Bedtime — Have your child move their bedtime up by 20-minute increments each night starting three days before the time change. This gradual shift can help your child’s body adapt to the new time.
- Keep a Bedtime Routine — Bedtime routines help cultivate strong sleep cues to help your child fall asleep at bedtime. Try including bedtime stories, calming music, or gentle stretches into their bedtime routine. If your child is not falling asleep after bedtime, don't give in to excuses they may make to get out of bed. Keep them calm, turn it into a positive experience, and preserve the bedtime routine by maintaining consistent mealtimes, bedtimes, and wake-up times, even on weekends. A regular schedule helps stabilize their internal body clock.
- Wake Your Child Up on Time – In the morning, don’t compensate for the lost hour of sleep. Wake your child up based on current clock time.
- A Conducive Sleep Environment – Ensure their sleeping environment is comfortable and conducive to restful sleep. Dim the lights and limit screen time before bedtime to promote relaxation. Consider blackout curtains to block extra light in the morning and white noise machines to create a calming sleep environment.
- Take Advantage of the Daylight – With the addition of extra daylight, try spending time outdoors during the day. Natural light can help regulate the body’s internal clock. This suppresses melatonin (the sleep hormone) and sets the stage for restful sleep.
- Patience is Key — Be patient if your child is sleepy for a few days. Try not to let them nap if it’s not their usual practice and talk with your child about the time change and explain how it works. This can help them understand what’s happening and reduce any anxiety they may have around it. Teenagers may take longer to adjust to the new time change, too. Remember, adjusting to a new sleep schedule takes time. Expect initial crankiness and difficulty falling asleep. Offer reassurance and stick to your plan. Consistency is key to helping them understand the new routine and adjust seamlessly.
This year’s daylight saving time begins at 2 a.m. on Sunday, March 10. Don’t forget to mark your calendar to set your clocks forward one hour. Here’s wishing you and your family healthy sleep.
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