This Sunday's daylight saving time change can be a challenging adjustment for families, especially young children. While adults may grumble about losing an hour of sleep, experts suggest that moving the clocks forward is generally easier on kids than falling back. With some preparation and patience, parents can help their children transition smoothly without tantrums or prolonged bedtime struggles. Experts recommend maintaining a consistent bedtime routine and using natural light to reset the body's internal clock. Additionally, engaging in physical activities during the day can tire kids out, making it easier for them to settle down at night.
The Power of Routine: Creating a Calm Bedtime Environment
Maintaining a consistent bedtime routine is crucial for helping children adjust to the time change. Familiar rituals signal to a child’s brain that it’s time to relax and prepare for sleep. Whether it's a warm bath, reading a story, or listening to soothing music, these activities create a calming atmosphere that promotes better sleep. Parents should continue these routines even after the clocks change to ensure a smoother transition.
Children thrive on predictability, and sticking to a regular bedtime schedule helps regulate their internal clocks. Sleep specialists emphasize that consistency is key. For instance, if your child usually goes to bed at 8 p.m., aim to keep this time as close as possible post-time change. Introducing small adjustments gradually over a few days before the switch can also ease the transition. For example, starting a few nights before, put your child to bed 10-15 minutes earlier each night until they are accustomed to the new time. This gradual shift minimizes disruptions and helps maintain a peaceful bedtime environment.
Leveraging Light and Activity for Better Sleep
Natural light plays a vital role in resetting the body’s internal clock. Exposure to sunlight in the morning helps signal to the body that it’s time to wake up, while dimming lights and reducing screen time in the evening encourages melatonin production for better sleep. If your child finds it difficult to wind down because it’s still light outside, consider using blackout curtains to create a darker sleeping environment.
Physical activity during the day can also contribute to better nighttime rest. Encouraging outdoor play, walks, or other energy-burning activities ensures that children are physically tired by bedtime. One parent shared her strategy of keeping her kids active throughout the day, including visits to local playgrounds and indoor play areas, which helped them fall asleep more easily. Even if some children take longer to adapt, staying consistent with these practices will help them settle into the new schedule within a week. If sleep issues persist, consulting a pediatrician can provide additional support and address any underlying concerns.