Beat Daylight Saving Time Blues
Parents know that “falling back” with daylight saving time every year can wreak havoc on children’s sleep schedules. Not only can changes to sleep be challenging, a good night’s sleep is important because it plays a critical role in a child’s learning, behavior and overall health.
To beat the daylight saving time blues, be ready with ideas specific to your child. Do they have a hard time going to sleep? Are they an early riser? How did they react to the time change last year? Create a plan that works best for your family.
Some children will adjust to the time change with ease. Others will require more help with the one-hour transition. Our Plano pediatricians recommend a few proactive steps to make the adjustment a little easier for your child and you.
Ease into daylight saving time
A week before daylight saving time, start making small adjustments to sleep schedules. Start by moving bedtime and wake time 10 minutes later. A day or two later, make another 10 minute adjustment. Continue this process until you get to a total of one hour and daylight saving time.
Avoid major changes, like eliminating naps, to make children tired. Small, incremental shifts in time work better.
Keep it dark
With the time change, sunrise occurs earlier. Make sure your child’s room stays dark in the morning, at least until they have adjusted to the new schedule. Draw curtains tight to keep light from streaming into the room. Adding blackout curtains or temporary shades ensures a darker room and helps kids sleep later.
Play hard
Our Plano pediatricians always encourage physical exercise and time outside, but it’s especially beneficial during a time change. Wearing out the kids physically with fun, active play will help them sleep better. They will be tired from staying up later, but physical exercise and time outside can ease bedtime.
Daylight saving time is scheduled for early Sunday morning, so plan for an active Sunday and continue that activity level the rest of the week while your child is adjusting to the time change.
Prep for sleep
As always, a good bedtime routine helps children’s brains prepare for sleep.
- Stop active play an hour before bedtime. This allows their brain and body time to wind down.
- Limit screen time. Stop using electronics at least an hour before bed.
- Keep your bedtime routine. It tells your child’s brain it’s time to go to sleep.
Do your best to follow these steps to make daylight saving time easier on your child and yourself. Remember, it may take a week or more for your child to settle into the new schedule. They will adjust, and it will soon become easier.
Contact our Plano pediatricians with specific questions you have about your child’s sleep schedule or for more information.
