Daylight Saving Sleep Tips for Kids

6 Ways to Stop Daylight Saving from Disrupting your Child’s Sleep

Many parents prepare themselves for the disruption of their children’s sleeping patterns as daylight saving time approaches. This change can be especially difficult for children, as their internal clocks are sensitive to any changes. Understanding the science and making strategic adjustments to your child’s routine can help minimize the impact.

[ez-toc]

Understanding Sleep Disruption: Science and Research

The circadian rhythm is the mechanism that regulates sleep, wakefulness, and other bodily functions. This rhythm is affected by external cues, primarily light or darkness. The sudden shift in light-dark cycles can cause sleep disturbances when daylight saving time starts.

These changes are particularly affecting children. Children’s circadian rhythms, which are still developing at this age, make them more susceptible to changes in routine. They may have difficulty falling asleep, staying awake, or waking at the time they want.

1. Slowly adjust bedtimes before the change

To ease the transition, it is best to adjust your child’s sleep and waking times gradually before daylight saving time. Experts suggest shifting these times by 10 to 15 minutes each day during the week before daylight saving time. This gradual approach allows the body of your child to adjust to daylight saving time without being shocked.

If your child usually goes to bed at 8:00 PM each night, try 7:45 PM the first time, then 7:30 PM the second, etc. This gradual adjustment will help them synchronize with the new schedule.

2. Maximum Morning Light Exposure

The exposure to natural light in the morning is crucial for resetting your circadian rhythm. The morning light signals to the body to be awake and alert. Including outdoor activities such as a morning stroll or eating breakfast in a sunlit area will provide you with enough light.

It’s also important to limit light exposure at night. As bedtime approaches, dimming the lights and using blackout drapes can signal to your body that it is time to relax.

3. Limit screen time before bed

Blue light from screens on devices like tablets, phones, and TVs can interfere with melatonin production, the hormone that is responsible for sleep. It’s best to turn screens off at least one hour before going to bed.

Instead of screen time, encourage your child to engage in relaxing activities such as reading a good book, listening to soft music, or doing relaxation exercises. These activities can signal the brain to get ready for sleep.

4. Keep a Consistent Routine for Bedtime

Routine is a great thing for children. Consistently following a pre-sleep ritual signals to the body that it is time to relax. Include activities that are relaxing and enjoyable. For example, a warm shower, brushing your teeth, and reading a favorite book.

Even on weekends and holidays, maintaining a consistent routine will reinforce the sleep-wake cycle of the body, allowing for a smoother transition.

5. Get Adequate Sleep During the Day

It may seem counterintuitive, but ensuring your child sleeps enough during the day will help them avoid being overtired, which makes it difficult for them to fall asleep. Keep naps short and early (20 minutes) for children older than five. Longer naps and later nap times can make it harder to fall asleep at night.

Too little sleep during the day can cause children to be overtired, making it difficult for them to fall asleep.

6. Remember to Eat and Drink Healthfully

Timing and the content of meals may influence sleep quality. Dinner should be served consistently each evening. Avoid heavy and spicy foods near bedtime as they may cause discomfort or disrupt sleep.

Limit your intake of caffeine-containing beverages and foods, like chocolate, cola, and certain teas, in the evening. Caffeine may interfere with your ability to sleep.

Prepare your children for daylight saving time with these 5 tips

1. You Can Start Shifting Your Child’s Sleep Schedule by 15 Minutes.

To keep things simple, I propose two different approaches.

Option 1

Four days before the change of clocks, you can prepare your child by moving their sleep schedule back (by about 10 or 15 minutes per day/night). This will help them feel more ready to sleep. Included in this is awake time, nap, time, and bedtime. It will also prevent your child from becoming overtired, which can disrupt both their daytime and evening sleep cycles.

As an example, let’s say your child goes to bed at 7 p.m. You can shift the time 15 minutes each night so that it doesn’t feel like 6 p.m. when you make the switch. You’ll need to adjust the bedtime the week be, but you want it to be at 7 p.m. once we fall forward.

Option 2

You can adjust your child’s schedule over the weekend before if preparing a week in advance is not feasible.

If you still want to follow the formula, but sleep later on the weekend by 20 to 30 minutes instead of 10 to 15, then do so.

You might not be able to keep your child awake later if you choose either option. So, try to keep him or her stimulated by using bright lights during the day and keeping them active in the evening.

2. Be Prepared For an Early Rise

Your child may still wake up early if you move bedtime to a later time. This can happen whenever there is a change in sleep patterns. You can encourage your child to be independent by letting them stay in their room or crib for a while (if they are not upset). Make sure that their room is dark enough in the morning to prevent causing early morning rises.

You may want to invest in an okay-to-wake clock that gives the green signal when it is time to wake up.

3. Keep an Eye on the Sun and Darkness Throughout the Day

The internal sleep cycles of our body (circadian cycle) are heavily influenced and regulated by the environment. It is because of this that we become sleepy as soon as it gets dark.

Your child can benefit from a 24-hour cycle of sleep by exposing them to light in the morning and then throughout the day. Their last exposure to sunlight should be around 4 pm. You may want to move your child’s usual bedtime earlier (past 8 pm) because their body will naturally become more tired.

4. Sleep Enough Before the Time Changes

If you can, I recommend avoiding sleepovers and major travel before “falling back”. While you cannot deposit sleep in a bank for it to accumulate, lack of sleep may result in over-tiredness that will make it more difficult to adjust to the new schedule.

It is best to have your child rested before the transition.

5. Try to be Patient and Not Worry

We all know that sleep loss affects the whole family. The time change can be confusing for children, just like it is for us. Although our bodies adjust (naturally) over time, some people have more difficulty than others.

Remember that lack of sleep may be the cause of meltdowns. You should all set aside some quiet time, and perhaps even take an extra nap to help you adjust to the new season.

Remember, this will p, ass and don’t worry about it. Also, try not to make drastic changes to get more sleep. Remember that this is a seasonal change, and we all adjust to it every year.

Sleeping for Daylight Saving Time

Daylight Saving Time (DST)can be a double-edged sword. The “spring forward” or “fall back”, while designed to maximize daylight, can also disrupt our internal clocks and leave us feeling groggy, tired, or even irritable. Here are some tips on how to adjust your sleep schedule for the time shift and remain energized during the transition.

Adjust Early

The gradual transition to daylight saving time can be a great help. In the days before daylight saving time begins, adjust your bedtimes and wake-up times by 10 to 15 minutes each day. This gradual adjustment will help your body adjust to the new schedule.

Prioritize Good Sleeping Hygiene

It’s important to maintain good sleep habits all year round, but especially during time changes, when disrupted sleep can negatively impact your health and wellbeing. It is important to get enough sleep to maintain energy, improve mood, support cognitive function, and strengthen the immune system. You can optimize your sleeping environment and sleep routine to get the sleep you need.

• Maintain a consistent sleeping schedule. Wake up and go to bed at the same times every day. Screen time before bed. The blue light on phones, tablets, and TVs may interfere with falling asleep. Turn off devices at least one hour before going to bed.
• Establish a relaxing bedtime ritual. Reading, meditating, or taking a bath in warm water can help your body know that it is time to relax.
• Make your sleeping space comfortable. Make sure your bedroom is cool, dark, and quiet.

Get Morning Sunlight

The exposure to natural light in the morning helps regulate your internal clock ( rhythm). Open your curtains and enjoy a morning stroll or coffee outdoors to signal to your brain it’s time for you to get up.

 

 

Be Aware of Evening Light

Start dimming the lights at night as the time changes. This will help you fall asleep. If streetlights, or artificial sources of light, are leaking into your bedroom, use blackout curtains to block them out.

Conclusion