Expert Tips for Adjusting Kids’ Bedtime During Daylight Savings Time
When my kids were toddlers, Daylight Saving Time was often the bane of my existence. This was especially true in the springtime. Once I discovered that early and regular bedtimes not only helped them have a better day but also helped preserve my sanity, I was fully committed to putting my kids to bed at the same time every night as much as I possibly could.
Then Daylight Savings Time would come along and disrupt the happy little routine we had going. I clearly remember whipping out the blackout curtains a few days before, just so I could keep their room as dark as possible. Still, at some point, I was usually left with a wide-eyed child asking me why they were in bed when the sun was still out.
This year, we will lose an hour on Sunday, March 9th as we spring ahead. While you may still encounter a delay in the nightly routine no matter what you do, there are some practical ways to help ease the transition to longer days.
We asked pediatrician, Dr. Ayala Wegman, a pediatrician at NYU Langone Global Pediatrics for her best tips and tricks to deal with Daylight Savings Time when raising young children. She not only had great advice but gave us a guide with actionable tips to get you ready for this weekend! Read on!
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Dr. Wegman’s Guide to a Smooth Daylight Savings Transition
Sleep is medicine. It is one of the most essential needs that our bodies have and is critical for wellness. Achieving an adequate amount improves our focus, mood, learning, and immunity. Caregiving responsibilities take an added toll on energy levels. Children are particularly sensitive to the effects of poor sleep hygiene and will oftentimes unravel when their sleep bank is depleted.
If we are consistently shorting ourselves of sleep through the week, this deficit accrues with interest. There are several tips and tricks that I talk to my patients about to prep them for the daylight savings time change to help reduce crankiness in both parents and their children alike during this abrupt time change.
Gradual Adjustments for a Smoother Transition
For several days leading up to daylight savings time, try to adjust your bedtime by 15-20 minutes earlier each evening. This includes shifting up our typical wind-down routines that help put us in the mood for sleep.
Waking up earlier, and gradually, in 15-20 min increments on the 3 days before daylight savings time will also help prevent the abrupt shift in our internal clocks.
Create a Calming Bedtime Ritual
Start to dim the lights earlier, put on a white noise machine or relaxing music, and begin those bedtime stories earlier in the night. Avoid screens for at least an hour before bedtime.
Personal screen devices, such as iPads and tablets are particularly stimulating to young minds and can alter hormonal levels that prime our sleep clock.
Embrace Natural Light
Maximize time in natural light by going outdoors early on Sunday to reset your internal clock. This proves helpful even on cloudy days, as natural ambient light is more powerful on our circadian rhythms than artificial lighting.
Focus on the Fundamentals
Pair the increased sleep with proper nutrition, exercise, and hydration during the week leading up to daylight saving time and you will maximize your chances for a smooth transition into spring.
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