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DST, the daylight saving time, how can you forget? When you and your child thought you were on a good sleep routine, a new season throws everything off. While “spring forward and fall back” differ by one hour, it can interrupt sleep for everyone. This may result in early mornings, bedtime resistance, or even more night waking.
Fortunately, there are a few strategies you can do to help your entire family adjust to DST. Here are the easiest ways for parents to get kids ready ahead of time.
What Is Daylight Saving Time
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Daylight Saving Time is a system of evenly moving clocks forward to prolong daylight during regular waking hours in the summer. For example, the clocks are typically moved forward one hour in late March or early April and backward one hour in late October or early November in nations in the Northern Hemisphere.
Impact of Daylight Saving Time On Kids
If this is your child’s first time experiencing a time shift, be aware that children adapt to daylight saving time. While some might require less assistance going back into a schedule, others might need more assistance.
In addition, it’s crucial to remember that children can’t cope with a lack of sleep as effectively as adults. Even one hour of sleep can impact a child’s mood, appetite, and concentration. Fortunately, there are strategies for supporting young children’s acclimatization to seasonal time shifts.
Bedtime Tips For Kids During DST
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Although it might seem simple enough, the adjustment might have some difficulties. Everyone in the family may feel more exhausted (and grumpier) than usual. Children might be exhausted and have problems settling down at night. They may also wake up more frequently.
Kids who already have sleep disruption issues are far more likely to suffer. Brain tiredness may worsen symptoms in children with Attention Deficit Disorder (ADD), Autism Spectrum Disorder (ASD), and anxiety, which can have a significant effect.
If things spiral out of control, try to be adaptable. Prioritize the child’s sleep demands over getting them adjusted to the new sleep schedule. Developing sound sleeping habits will ease everyone’s shift. Try these:
1. Maintain Consistency
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A decent sleep routine should begin roughly around the same time each night and consist of the same procedures. Changing your child’s bedtime occasionally, such as on weekends, when you want to spend a little more time outside before bed is acceptable. However, if you change the start of your child’s schedule by more than 30 or 45 minutes, youngsters may find falling and remaining asleep harder. Additionally, allowing your child or adolescent to sleep in later on the weekends may make it harder for them to get to sleep on time during the week.
2. Restrict Their Screen Time Before Bedtime
In an ideal situation, children should put down their electronic devices—think tablets, backlit pads, laptops, console games, and TV—at least 1-hour before bedtime. However, these gadgets may mess with your child’s sleep cycle because they can alter how much melatonin, a hormone that regulates sleep, is produced by the brain.
3. Make The Routine Brief And Simple
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A nighttime routine should only take 20 to 30 minutes (or 40 if the bath is involved) and contain activities your child likes. A bath may be more exciting than calming for toddlers. Before bedtime, reading all by themselves may be too frustrating for children. Instead, find things that your children like doing and replace them.
4. Head For The Bedroom
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Moving about excessively in your routine can be upsetting. Bath time upstairs, a meal or drink downstairs, reading upstairs, then back into the washroom to brush the teeth. You and your child can continue toward the bedroom as you complete each stage in your routine.
5. Think About Light Exposure
The amount of sunlight and nighttime significantly influences your ability to go to sleep and wake up. A hormone that promotes sleep, melatonin, rises during the day and falls during the night as the sun sets. This maintains the stability of your internal clock and regulates your sleep patterns. When it comes time to put the clocks forward, remember that children may sleep in later or fall asleep earlier if the room is darker. They can transition more easily into their routine by adding more light.
6. Don’t Panic
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It’s acceptable if the DST change seems to sneak up on your preparations. The above-mentioned technique can still be used, adjusting the bedtime in small steps every few days. It functions whenever you choose to begin. In all honesty, your kid will ultimately get changed to the new time even if you do absolutely nothing. It may go more slowly, but it takes a week or so for most children.
The most important advice for parents adapting to Daylight Saving Time is to practice patience with themselves and their kids. Although it may seem insignificant, this adjustment is significant in first-time parenthood, and you won’t be the only one to experience difficulties. These techniques will ease your stress and get you the desired results. Happy Parenting! You all are doing great!
