Worried about the time change? Are kids waking up an hour earlier? Don’t stress!
Daylight Saving Time is back! On Sunday, October 27th 2024, the clocks will go back by
one hour. For most kids, if they’re well-rested and adaptable, they won’t be stuck with an
early wake-up time forever. Just like when you travel and adjust to a new time zone, they’ll
adapt to this shift too! After a couple of days, their bodies will catch up.
However, for more sensitive children, this time change can be trickier. It often leads to
earlier wake-ups, which can contribute to overtiredness and frustration for parents.
Here’s how to help your child adjust smoothly:
- Gradual Adjustment
In the week leading up to the time change, gradually shift everything. Give yourself about
four days to adjust. Start on Wednesday by pushing everything back by 15 minutes,
including mealtimes. For example, if bedtime is usually at 6:30 PM, aim for 6:45 PM on
Wednesday, then 7:00 PM on Thursday, and continue until you reach 7:30 PM by the time
the clocks change. This gentle shift helps their body clock adjust smoothly.
- Consistent Routine
● Bedtime: Stick to a consistent bedtime routine. This signals to your child that it’s
time to wind down for sleep, creating a sense of security.
● Mornings: Keep mornings dark until it’s time to wake up. Once they’re up, let in the
light to stimulate their brains and signal that it’s time to start the day. If your child
wakes at 6 AM, resist the urge to get them up early; keep them in bed until then.
- Manage Light Levels
As evenings get darker, everyone will rely more on artificial light. Be mindful of how bright
your home is. Keep lighting lower in the evenings to avoid overstimulation. For younger
babies who can’t stay awake, using brighter light during the day can help them stay alert,
but aim for a calm atmosphere in the evening.
- Limit Screen Time
Reduce screen exposure before bedtime, as blue light can interfere with melatonin
production and make it harder for children to settle down.
- Monitor Sleep Cues
Pay attention to your child’s sleep cues and put them to bed when they show signs of
tiredness, rather than sticking rigidly to the clock.
After the Time Change
If your child typically goes to bed at 7 PM but insists on an earlier bedtime, gradually push it
back to match the new time by adjusting slowly over four days.
Adjusting Over Time
Remember, the time change itself isn’t the issue; it’s how you manage those early
wake-ups. If your child is still waking early after four weeks, review their bedtime routine to
ensure it’s age-appropriate.
As challenging as it can be when the clocks fall back, remember that this is an opportunity
for an extra hour of sleep! With a little preparation and consistency, you can help your little
ones adjust smoothly. 🌟
Liadhan Collins, Child Sleep Consultant CulaBaby Sleep. Discover her Business Page HERE
