It’s daylight saving time! As the clock springs forward or falls back, our circadian rhythms often find themselves out of step, disorienting us and our little ones. This is a challenging time for most of us as parents. With some strategic planning, you can help your child normalize their sleep schedule gracefully and easily.

Here's your survival guide for managing daylight saving time with kids:

1. Ease into the Transition

   Adjust bedtime gradually, ideally about four days before the time change. Incrementally shift bedtime earlier or later by 10 to 15 minutes each day. This gentle approach can help synchronize your child's internal clock with the new time.

Consider this sample bedtime schedule for a child used to a 7:30 pm bedtime preparing for the spring forward:

Wednesday: Bedtime at 7:15 pm

Thursday: Bedtime at 7:00 pm

Friday: Bedtime at 6:45 pm

Saturday: Bedtime at 6:30 pm

Clock springs forward

Sunday: Adjusted bedtime at 7:30 pm

2. Maintain Consistent Bedtime Routines

Routines are your best friend during times of transition. Stick to your usual bedtime rituals, whether it's a warm bath, a soothing lullaby, or a bedtime story. These cues signal to your child's brain that it's time to wind down, ensuring they can achieve sound sleep, regardless of the daylight lingering outside.

3. Create a Sleep-Conducive Environment

Dim the lights in your child's bedroom to signal that sleep time is approaching, especially if it's still bright outside due to the time change. Consider investing in blackout shades or curtains to block out excess light and create a cozy sleep sanctuary conducive to restful sleep.

4. Embrace Natural Light

Exposure to natural light helps regulate our internal clocks. Encourage outdoor playtime during the day, even if it's cloudy. The fresh air and natural light will aid in resetting your child's circadian rhythm, promoting better sleep and helping them sleep better at night.

5. Practice Flexibility

Transition periods can be challenging for children, so be patient and flexible as they adapt to the new schedule. It's normal for there to be some initial resistance or difficulty settling down at bedtime. Stick to your routines and offer extra comfort and reassurance as needed to ensure your child can sleep well.

What if you find yourself unprepared for the time change?

Don't panic! Life happens, and sometimes the clock catches us off guard. Here are some quick strategies to help your child adjust:

Maximize Morning Light Exposure: Spend time outdoors in the morning to expose your child to natural light, which helps regulate their internal clock and ensures sound sleep.

Encourage Physical Activity: Keep your little one active during the day to promote better sleep at night and help them sleep well.

Dim Lights Before Bed: Create a calming atmosphere by dimming the lights about two hours before bedtime, facilitating restful sleep.

Maintain Consistency: Stick to your usual bedtime routines and reinforce healthy sleep habits to help your child readjust and achieve sound sleep.

Remember, every child is unique, and adjustment periods vary. If your child continues to struggle with sleep or if you have concerns, don't hesitate to seek advice from a pediatric sleep specialist or a sleep medicine specialist. With patience, consistency, and a touch of flexibility, you and your little one can conquer the daylight-saving time shift together!

Interested in additional sleep support? Learn more about Sleep Coaching and our Private Practice The Restful Sleep Place.