As November approaches, we prepare to “fall back” with the end of daylight savings time. While gaining an extra hour of sleep can seem like a relief, the shift can still disrupt normal sleeping 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. When daylight saving time ends, it 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.
Tips for Helping Your Child Adjust to Daylight Savings
Some tips to help your child adjust to the time change:
- Gradually Shift Bedtime: Have your child delay their bedtime 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: Stick to a consistent bedtime routine with calming activities like reading or gentle stretches. A regular schedule helps stabilize their internal body clock.
- Create a Sleep-Friendly Environment: Dim the lights before bedtime, limit screen time, and consider using blackout curtains and white noise machines to promote relaxation.
- Wake Your Child on Time: Even though you’ve gained an extra hour, wake your child based on the current clock time to help them stay on schedule.
- Take Advantage of Daylight: Spend time outside during the day to help regulate your child’s internal clock and suppress melatonin, setting the stage for better sleep.
- Be Patient: Expect initial crankiness as your child adjusts. Stay consistent and offer reassurance as they adapt to the new schedule. Teens may take longer to adjust, so allow extra patience during this transition.
This year’s daylight-saving officially ends at 2 a.m. on Sunday, November 3. Don’t forget to mark your calendar to set your clocks back one hour the night before. Here’s wishing you and your family healthy sleep this fall!