5 Ways to make Daylight Savings easier.
In my days as an early childhood teacher, there was one time of year that parents seemed to panic most, Daylight Savings Time! As the “spring forward” moment approached almost every parent pulled me aside to ask, “How can I make the time change easier for my family!” Why? Because the Spring Forward change can wreak havoc on our children's sleep and our home life for weeks. I soon realized I must Include this in our schedule of parent topics.
Here is what I shared:
The week prior to the time change move your child's bedtime 10 minutes earlier each night. If possible, implement this shift at least 4 days prior to the time change. This helps set a new circadian rhythm in your child's body, which will help lessen the wiggles at bedtime. If implementing this shift creates extra stress on you one night, stop and try again the next night. It won't help anyone if you feel stretched thin while trying to make your new deadline.
If you've got a bedtime routine, this is the time to stick with it. Keep things consistent and follow your normal routine. Simply move all activities, dinner, teeth brushing, and bed, 10 minutes earlier each day for 4-5 days. When the time change does occur, it will be much less noticeable to your little ones. If you don't have a routine this is not the time to start one. Instead, notice what you do before bed and pick one or two points to keep consistent. Do your best to keep lights low, sounds soft, and the feeling of sleepiness in the air.
Don't try exhausting them right before bed. Try not to use the “run them like a pup” strategy to wipe children out. This technique often backfires leading to meltdowns, and an increase in cortisol and adrenaline. Then we wonder why they won't go to sleep! Instead, try keeping a solid balance throughout the day of rest and activity. If you have an active child, give them lots of outside time to get wiggles out before dinner. The descent to bed begins at mealtime. The more quiet and settled you and your home feel, the easier it will be for your children to transition into sleep.
Sleep creates sleep. I know it seems counterintuitive but the more rested your child is, the easier it will be for them to fall asleep. Slow down and do less. Less exhaustion during the day will lead to a better nights sleep. If you need to skip that late afternoon nap or move nap a little earlier that’s ok too. Split the difference of nap by 20 to 30 minutes. For example; If your child takes a 2:00 nap for an hour start the new nap at 1:45 waking them up at 2:45. The goal is rising from nap, 4-5 hours before the time you want them to go to sleep.
Keep it dark. If you don't have black out curtains this is the time to get some or find a safe way to hang fabric over the curtains to make the room dark. Light activates melatonin in the body which makes it harder for your child to fall asleep. Nightlights that help with sleep and wake cues like this one from Hatch can help everyone with a few days of learning the new hints. Not an advertisement but recommendation. Here is a video to know more about how it works. https://www.youtube.com/watch?v=sSKj0d5sAXA
For more help or questions on how to shift your day.
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