Sunday, November 2nd at 2:00 am marks the end of Daylight Saving Time. Time to turn back the clocks and get an extra hour of sleep! Sounds great, doesn’t it? Absolutely – unless you have a child that will be waking up at 5:00 am instead of 6:00 am or falling asleep at the dinner table!
So how can you help your child transition smoothly to the new time and schedule and protect everyone’s need for quality sleep? Use one or a combination of the following techniques:
Tip 1 – Go Cold Turkey: When the time changes, switch to the new time right away on Sunday morning. Switch meals, activities, and naps to the new time. Wake up times may be a bit off for a few days but try not to start the day before 6:00 am. If your child is fairly easy going, adjustment should be quick and easy.
Tip 2 – Work up to the new time: This is helpful for children that may be more sensitive to being overtired, to changes in schedules, or who tend to be early risers. Start 4 days before the time change by moving bedtime and wake up time 15 minutes later each day. For example, here’s what it might look like for a child that typically goes to bed at 7:00 pm.
- 7:15 pm on October 30th
- 7:30 pm on October 31st
- 7:45 pm on November 1st
- 8:00 pm on November 2nd
Note: You can shift your child’s schedule even more slowly if you want to – start a week or more before the change and move the schedule in 5 or 10 minute increments until you reach the new time. Remember to expose your child to natural light when they wake up in the morning to help reset their internal clock.
Tip 3 – Fix it afterwards: Wait until the day of the time change and adjust your child’s schedule over the following days. This method is good for children that tend to get over-tired, however it can make for some early mornings and can take longer. Most children (and adults) will naturally adjust to the new time in about one week.
Here’s to a Happy Fall!
Sweet Dreams,
Alison Bevan – Sleepytime Coach
Certified Pediatric Sleep Consultant – The Center For Advanced Pediatrics
How do you plan on handling the time change at your house? Let us know by commenting below!
