I used to instantly get a pit in my stomach when daylight saving time would come around. I especially dreaded it when my kids were really little, because I didn't know exactly what to do or how I could prepare. But now that I have those tools, I want to share those proven strategies with you. So, every time the time change comes around, you are not scrambling or worrying about how it's going to affect your children.
Daylight saving time is starting on Sunday, March 12, and I recommend thinking about how you plan to adjust before the change happens. Being prepared is half the battle. I am going to provide you with two different strategies. This way you can find the one that best suits your family.
Strategy A: “Adjust Early”
- Step 1: Since time will be moving forward, you will want to adjust your daily schedule BACK in increments before the transition.
- Step 2: Make gradual shifts over a period of two to four days: 30-minute increments two days prior; 15-minute increments four days prior
- Step 3: Make sure that you shift the time of daily activities, including morning wakeup time, lunch, and dinner.
Strategy B: “Split the Difference”
- Step 1: Just leave the clocks alone the night before. You should set your alarm as usual and wake up at the same time. After you have had some coffee, change all your clocks to reflect the new time.
- Step 2: Shift your child’s daily activities, including naps, mealtimes, and bedtime, AHEAD by half an hour.
- Step 3: After the fourth night, revert to the regular time that your child normally goes to bed. This should be just a 30-minute time adjustment.
I have tips for school-age children as well.
Tip 1: Exercise and Sunlight
Sunlight and exercise are some of the biggest contributors to a good night’s sleep. Exercise helps to burn off energy and gets the body ready for bedtime. Making sure your child gets a healthy dose of sunlight during the day will work wonders in getting them to bed for daylight saving time.
Tip 2: Bedtime Routine
Make sure that your child is following a consistent bedtime routine every night. This will continue to cue the body and the brain that bedtime is coming. For school-aged children, we want to make sure that electronics are turned off an hour before bedtime and that they are doing calming activities before bed, such as reading, journaling, or listening to a meditation or story app.
Tip 3: Slight Adjustments at Bedtime
Even though your child may have to get up at the same time in the morning, you can make gradual changes around bedtime. Moving their bedtime backward by 15 minutes two or three nights after the time change, can lessen the effect it has on their schedule compared to a one-hour switch overnight. I do not recommend keeping them up an extra hour the night before the clock moves forward — always err on the side of more sleep.
Tip 4: Remain Consistent
It is extremely important that your child follows the same sleep schedule for at least a week after the time change. Avoid allowing them to stay up late on the weekends or letting them sleep in as this will throw off their body clock.
Ideally, your child will adjust to the new schedule, but they may need about a week for everything to settle into place. It's important to remember that each child is different, and some may be more sensitive to changes in their sleep schedule than others. By taking a proactive approach and following these tips, you can avoid that dreaded pit in your stomach during daylight saving time.
