On Sunday, daylight saving time ends, which means you should set your clocks back one hour before you go to bed Saturday night. If you have kids and hope to enjoy an extra hour of sleep, you might want to manage your expectations. Young kids tend to follow their bodies’ clocks, not the ones on the wall. But there are some things you can do now — or even in the days after — to help kids adjust.
Make it low-key
If you can, start your bedtime routine an hour earlier in the days leading up to the time change. Don’t make a big deal out of it — just finish up your afternoon activities earlier, eat earlier, run the bath earlier, and read bedtime stories earlier.
Adjust naps
If your child isn’t sleepy, it won’t matter how much you prepare — they’re not conking out an hour earlier. So make sure to adjust naps accordingly, too. Keep the same amount of awake time in the afternoons and into the evenings, so their bodies crave shut-eye by the time the “new” bedtime rolls around.
Start adjusting now
If your kid’s a clock watcher, set it back as soon as you want. Even tonight! Let them help. Tell them you’re just getting ready for Saturday night. The change in numbers will be less of a big deal when the actual end of DST is here. (Just make sure that they don’t miss any school Zoom classes, if they’re in the middle of distance learning.)
Change gradually
For babies and toddlers, make gradual changes to keep yourself from getting frustrated. As soon as you can, start shifting naps and bedtimes a little bit earlier each night — by 10 or 15 minutes. If you totally blanked on DST ending, start with putting your babies down 10 minutes earlier than usual. Then start 10 or 15 minutes earlier each night until you’re back on track. You won’t get to sleep in on Sunday, but you probably weren’t going to anyway.
No screens at night
Limit screens in the evenings to help kids fall asleep at the new time. Screens emit a blue light that signals to our brains that it’s morning and time to wake up. Gradually end screen time earlier in the lead-up to setting clocks back.
Block all light
You can help your child stay in bed longer any time of the year by doing whatever you can to block out light that comes in the room. Install blackout shades or curtains, put dark tape over gadget LEDs and clock faces — anything emitting light. Change bulbs in bedside lamps from blue to pink light, since “red wavelengths of light are most conducive to sleep,” according to Sleep.org.
White noise
Block out noise with a white noise machine. Or set the radio quietly to static. White noise blocks out sounds, such as neighbors getting into cars, a television in the other room, or you and your partner discussing whether you think your child will sleep in.
Easy wake-up
You might not be able to get your kids to take advantage of the extra hour of sleep, but you can enjoy the fact that for the next few days — maybe even all of next week — morning wake-ups will be easier. Look for the silver linings!
Family naps
If you’ve done everything and were counting on extra sleep, but it didn’t work out, you’ll be dragging in the afternoon. Treat yourself to a family nap or a solo nap — whatever everyone else is interested in.
Don't fight it
In the end, it’s hard to hack someone else’s internal clock. You might just have to go with it. Enjoy the extra snuggle time with your early risers. Watch TV, read, or make a big breakfast. Don’t fight it — make it fun.
