Daylight Saving Time (DST) is upon us again! This Sunday, March 31st at 1am , marks
the time we “spring forward” by one hour. While the thought of adjusting our clocks
might bring a mix of anticipation and dread, I’m here to help make the transition as
smooth as possible for your family, especially for the little ones.
The Transition: Smooth Sailing or a Bit Bumpy?
For many children, jumping ahead one hour doesn’t cause too much fuss. In fact, out of
the two clock changes that happen each year, this is the easier one to adjust to. Even
better news, if you have an early riser in the house, that 5am typical start will become a
6am start after the clock changes!
However, for those sensitive to changes in sleep or schedules, a little preparation can
go a long way. Here are a few strategies you might consider in the week leading up to
DST to help your child adjust:
1.Embrace the New Time:
The simplest approach is to do nothing at all and switch to the new time on Sunday.
Allow your child to wake up at their usual time, typically between 6 and 7:30 AM. This
straightforward method works best for kids who aren’t too sensitive to schedule shifts.
But, A Word of Caution:
For children who are particularly sensitive to sleep disruptions, this approach might not
be ideal. Going to bed an hour later than usual can result in an overtired child, potentially
leading to bedtime resistance, frequent awakenings at night, and even earlier morning
wake-ups.
2. Gradual Adjustment:
Ease into the new time by shifting your child’s daily routines (including meals, naps, and
bedtime) 15 minutes earlier each day for four days. So if your child goes to bed at 7pm
you will adjust this to 6:45 on night one, (4 days out from the clock change), 6:30 on
night 2, 6:15 on night 3 and 6pm on the night that the clock change is going to take
place. You will also need to adjust morning wake ups and naps in the same way. This
gradual method can help smoothly transition them to the new schedule without much
disruption. By the time the clock changes, you’ll be on the same routine, just at the new
time.
3. Split the Difference:
If a more moderate adjustment seems like the right fit, try splitting the difference.
Adjust your routine (including bedtime, meal times, and naps) by half an hour earlier for
both the Sunday and Monday following the time change.
Creating a Conducive Sleep Environment
With the evenings growing brighter, it’s essential to create a sleep-friendly environment
in your child’s room. Here are a few tips on how to do this:
● Darkness is Your Friend: Utilize blackout blinds or curtains to keep their room
dark during bedtime and in the morning.
● Drown Out the Noise: A white noise machine can be a lifesaver for blocking out
external sounds that might disturb sleep.
Consistency is Key
Above all, maintaining consistency with your routines will help your child adapt more
easily to the time change. Stick to the basics, and your family will likely find the “spring
forward” a little less daunting.
Wrapping Up
Daylight Saving Time doesn’t have to spell disaster for your child’s sleep schedule. By
planning ahead and choosing a strategy that best suits your child’s needs, you can
ensure that the transition is as seamless as possible. Happy Spring Forward, everyone!
Let’s embrace the longer days with open arms and well-rested eyes.
Liadhán Collins is a Certified Child Sleep Consultant passionate about helping families
navigate the challenges of parenting with practical, empathetic solutions for better
sleep. If your little one’s sleep issues are making you feel stressed or overwhelmed, why
not book a free 15-minute chat with her? Book Now
*Images cited in good faith. Please inform us if incorrect or needs addition.
