With the change in daylight saving time, it can be hard for children to adjust to the new schedule. But with a few simple tips, you can help your child transition more easily and ensure their sleep routine is smooth. In this article, we’ll discuss 6 easy ways to help your child adjust to Daylight Saving Time and get back on track with their sleep!
It’s that time of year again! Daylight Saving Time (DST) begins on the second Sunday in March and ends on the first Sunday in November. For many families, this means an adjustment to bedtimes and wake-up times. Here are a few easy ways to help your child adjust to the time change:
1. Start a few days before DST begins – Gradually shift your child’s bedtime and wake-up time by 15 minutes each day until DST starts. This will help their bodies get used to the new schedule gradually.
2. Get plenty of sunlight – Ensure your child gets plenty of sunlight during the day. This will help reset their internal clock and make it easier for them to fall asleep at night.
3. Keep a routine – Try to stick to your child’s routine as much as possible during the transition. This includes things like meals, baths, and reading before bedtime.
4. Be patient – It may take a few days (or even weeks) for your child to adjust to the new sleep schedule. Just be patient and keep following these tips!
5. Avoid naps – Napping during the day can reduce your child’s natural sleep cycle. Try to discourage (or limit) naps.
6. Make sure they’re getting enough sleep – Make sure your child gets enough sleep each night, even when adjusting to the time change. A lack of sleep will make the transition harder!
How to Adjust Bedtime
When daylight saving time ends, it’s normal for children to have difficulty readjusting to the new bedtime. Here are a few tips to help make the transition easier:
– Create a bedtime routine and stick to it. A consistent routine will signal your child that it’s time to wind down for the night.
– Start adjusting your child’s bedtime a few days before daylight saving time ends. This will help them get used to the new bedtime gradually.
– Avoid letting your child take naps late in the day. Naps can make it harder for children to fall asleep at night.
– Make sure your child’s bedroom is dark and quiet at night. This will help them stay asleep longer.
Beat the Sun with Sleepy Time Routines
If your child has a hard time adjusting to daylight saving time, there are some things you can do to help. One is to start a sleepy time routine leading up to the time change.
This means winding down for bed earlier than usual for a few nights before the time change. Go through the same bedtime routine each night, brushing teeth, putting on PJs, and reading a story. This will help signal your child’s body that it’s time to sleep. Try using blackout curtains or an eye mask to help them get to sleep in the darker hours.
Manage Daylight Saving Stress
The end of daylight saving time can be a difficult adjustment for children. Losing an hour of sleep can disrupt their daily routine and make them tired and cranky. Here are a few tips to help your child manage the daylight-saving time change:
– Establish a bedtime routine and stick to it. A consistent bedtime routine will help your child wind down and prepare for sleep.
– Avoid screen time before bed. The blue light from screens can interfere with sleep.
– Create a relaxing environment in your child’s bedroom. Make sure the room is dark and quiet, and free from distractions.
– Encourage your child to get plenty of exercise during the day. Physical activity can help tire them out, so they’re ready for bed at night.
Get Creative with Melatonin and Magnesium
As the days get shorter and the nights get longer, it can be difficult for children to adjust to daylight saving time. One way to help them adjust is to get creative with melatonin and magnesium.
Melatonin is a hormone that helps regulate sleep. It is naturally produced by the body but can also be taken as a supplement. Magnesium is a mineral that has many benefits, including helping to relax the muscles and improve sleep quality.
When used together, melatonin and magnesium can effectively help children adjust to daylight saving time. Here are some tips:
– Give your child a small dose of melatonin 30 minutes before bedtime on the night before daylight saving time begins.
– Add magnesium to your child’s bathwater on the night before daylight saving time begins. This will help them relax and prepare for sleep.
– Make sure your child’s bedroom is dark and quiet on the night before daylight saving time begins. This will create an environment that is conducive to sleep.
Stick to a Routine
Stick to a Routine: Like any other change, it is important to stick to a routine when daylight saving time begins or ends. Keep bedtimes and mealtimes the same. Avoid letting your child stay up later or sleep in if possible.
If you normally take your child for a walk in the morning, continue to do so.
If you can’t do the same activities simultaneously due to the change in daylight, try to do them at different times but still every day. For example, if you can’t take a morning walk because it is now too dark outside, go for an evening walk instead.
Daylight saving time can be a tough transition for children, but with the right preparation and planning, it doesn’t have to be. By following these six easy tips, you will help your child adjust quickly and easily to the changes in their routine that come along with daylight saving time.
These small adjustments will make all the difference in helping them stay on track and get back into their regular sleep schedule without too much disruption.