Daylight Saving: Different Strategies for your Child’s Sleep
As the arrival of time changes draws near, we look forward to longer days and warmer weather. However, the transition to Daylight Saving Time can be a challenge for parents of young children, as it can disrupt their sleep schedules and make it difficult for them to adjust to the time change. In this blog post, I will provide some tips to help your child sleep better during the spring-forward transition.
Basically, there are 3 strategies to choose from based on: the age, personality of the child, and current situation vs. future goals:
1- DO NOTHING
Suitable for toddlers (18 months+) who might be on a 6:00-7:00 am/6:00-7:00 pm kind of schedule, they can easily adjust to the new schedule and will be fine with it. So now instead of waking up at 6:00 or 7:00 am, they will start the day at 8:00 am and you can push everything during the day and end by 8:00-8:00 kind of schedule.
If you don’t want to shift the schedule later, you can simply wake the child up at the same time every day to maintain what you currently have.
This strategy is also suitable for any age group, If you are struggling with early wakes (5:00 am), you can use it to your benefit to start the day a little later.
2- PLAN AHEAD: MOVE FAST
You can work on it just a couple/few days before the change, by waking the child earlier 30 minutes over a couple of days and shifting the whole day earlier, so by the time the change is here, the child is already on the new schedule.
If you follow a wake window for the naps, you will shift the naps based on the wake window, and if you are on a fixed schedule, you will shift the schedule by 30 minutes as well.
This is suitable for flexible children, with a flexible body/biological clock that adjusts easily to change.
3-PLAN AHEAD: GRADUAL
Instead of making the change all at once, try adjusting your child's bedtime by 10-15 minutes every other day for 1 week in advance.
This will allow their body to gradually adjust to the new schedule, making it easier for them to fall asleep at their new bedtime.
This is suitable for sensitive children who are easily bothered by any change in the schedule and their bodies need gradual adjustment.
Bonus tips to help you through this transition:
1- Maintain a consistent bedtime routine: Bedtime routines are important for helping children wind down and prepare for sleep. Keep the routine consistent, even if the timing is slightly adjusted. This can include activities such as a warm bath, reading a book, or listening to calming music.
2- Limit screen time before bedtime: Exposure to screens before bedtime can interfere with your child's sleep by suppressing melatonin production. Try to limit your child's screen time at least an hour before bedtime.
3- Keep the bedroom conducive to sleep: Make sure your child's bedroom is dark, cool, and quiet. Use blackout curtains, a white noise machine, or a fan to create a calming environment that promotes sleep.
4- Encourage morning sunlight exposure: Exposure to sunlight in the morning can help regulate your child's sleep-wake cycle. Try to get them outside for some natural sunlight exposure in the morning, or consider using a light therapy lamp if natural sunlight is not an option.
5- Be patient and consistent: It may take a few days for your child to adjust to the new sleep schedule. Be patient and consistent with your efforts, and stick to the new routine even on weekends.
By following these tips, you can help your child sleep better during the daylight savings spring forward transition. Remember, good sleep is important for your child's physical and emotional well-being, so it's worth taking the time to establish healthy sleep habits.
If you encounter any struggles through this transition or even need to create a personalized plan for it before it happens, you can book 1 hr consultation to help you through this.
