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Let's Chat About... Daylight Savings Time

Deidra Berry

Ever find yourself scrambling to adjust when me change seem to throw everything off for so long? Kids are creatures of habit, especially when it comes to sleep schedules. Just like us adults, their internal body clock – the circadian rhythm – is accustomed to a specific routine. When the time suddenly shifts, it's like throwing a curveball at their sleep pattern, leading to cranky mornings and restless nights. Don't panic! This disruption is temporary and relatively common. If you are a planner and have the bandwidth to plan ahead, you can start 4-5 days ahead of the time change. If you prefer to go with the swing of things, then you can adjust after the time change. Either way, you have a plan to make the time change not feel so hard! And maybe even enjoy a little extra sleep along the way!


Strategies to Save the Night


  • Gradual Adjustment: Start nudging bedtime 15 minutes earlier a few days before the time change until you are at their "new" bedtime. This gentle shift can help your child transition more smoothly.

  • Light Exposure: Natural light plays a crucial role in regulating our body clocks. Encourage outdoor play during daylight hours to help adjust your child's internal clock. Get them outside after dinner, even just for a bit, so the evening sun can promote melatonin production.

  • Consistent Routine: Stick to your usual bedtime routine to provide a sense of security and normalcy for your child during this transition period.

  • Be Patient: Remember, it may take a week or so for your child to fully adapt to the time change. Stay calm, and know that this phase won't last forever!


If you don't want to plan ahead...


Wake up at your normal time Sunday morning. Yes, this could now be 6am but it will feel like your normal 7am. Go through your normal morning routine, maybe pour yourself an extra cup of coffee, change the time on all of your clocks, then put your little one down for every nap 30 minutes "earlier" than normal. So if they have a 9am nap, put them down at 8:30am (feels like 9:30am). Let them sleep their normal length of nap, get them up, go about your normal day, and every nap and bedtime is 30 minutes earlier than their regular time. You can do this for 3-4 days, then go back to their normal sleep times. You are basically just splitting the difference between their previous time and the "new" time.




If your little one is still waking through the night or you have sleep questions, email deidra@catchingzsleep.com and let's make sleep happen!

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Have questions? Email deidra@catchingzsleep.com

Catching Z's Sleep Consulting, LLC does not offer medical advice, services, or treatment for its clients. If you are concerned about a medical issue related to your child, please contact your doctor or pediatrician immediately.

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