How to survive daylight saving time with kids?
Daylight saving time is the period of the year between spring and falls when clocks in most parts of the United States (U.S.) are set one hour ahead of standard time. This starts on the second Sunday in March at 2 am and ends on the first Sunday in November at 2 am. These sudden changes in timing to and from DST cause misalignment in our circadian rhythm and not only result in schedule disruptions, but it also affects our physical health and the health of our kids. The first few days of this change are the hardest but with a little planning ahead, you can get your little one’s sleep back on schedule.
Here are some tips for adjusting your child's schedule during Daylight Saving Time:
Gradually adjust bedtime:
Slowly move your child’s bedtime a bit earlier about 4 days before the switch to DST in the spring or later for the fall when DST ends. To do this practically, shift dinner and bedtime about 10 to 15 minutes earlier each day leading to the time change. Depending on your child, you may be able to adjust this in fewer days. Set an alarm to remember to do this.
Here’s a sample schedule for a child with a 7:30 pm bedtime getting ready to Spring forward:
Wednesday bedtime: 7:15 pm
Thursday bedtime: 7:00 pm
Friday bedtime: 6:45 pm
Saturday bedtime: 6:30 pm
The clock moves ahead by an hour
Sunday bedtime: 7:30 pm
Stick to your bedtime routine:
Since there will be a misalignment in their internal clocks, the best way to realign is to ensure the external cues remain in place. A bedtime routine will cue your child’s brain to anticipate sleep, even when it is a bit bright outside. A warm bath, a lullaby, and a bedtime story will signal to your little one that it's time to sleep.
Limit exposure to light at night:
Keep your baby's bedroom dark and quiet to help them sleep better and adjust to the time change. Remember with the time change it may be light outside which is confusing to their brains if their bedrooms are brightly lit. It may be worth getting blackout shades or curtains to address this.
Expose them to natural light:
Spend time with them outdoors and be as physically active as possible. Even natural light on a cloudy day is very effective in resetting their circadian rhythms.
Be flexible:
It may take a few days for your baby to adjust to the new schedule. Try to be patient and flexible with their sleep schedule during this transition period.
What if you forget to prepare for daylight saving time? The struggle is real as a busy mom and life happen. You may have had the intention sometimes it’s just not possible. Avoid getting stressed about it. It may take a few days but your kids will naturally adjust to this change on their own. Here are some suggestions to help:
Spend time outside, especially in the morning to expose them to natural light.
Encourage physical activity.
Dim the lights as much as possible about 2 hours before bedtime.
Stay consistent with their bedtime routines and practice healthy sleep habits.
Remember, every child is different, and it may take some time for them to fully adjust to the time change. If your baby is having trouble sleeping due to this schedule disruption or other issues, speak with their pediatrician.
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