Spring forward into great sleep!

If there is one consistent thing most parents dread…it’s the clocks changing. While you might be looking forward to longer days and more sunshine, you’re probably also grappling with the challenges of adjusting your schedule to daylight savings time. The shift can disrupt sleep patterns and daily routines, making it a tricky period for both you and your kiddos. Here are some practical tips to help your family smoothly transition into daylight savings time. 

1. Take it slow.

   Start adjusting your child's bedtime gradually a few days before the time change. Move bedtime earlier by 10-15 minutes each night. This slow shift can help their internal clock adjust more smoothly. 

2. Consistency is key.

   Stick to your usual bedtime routine, whether it's reading a book, taking a bath or singing a lullaby. Familiar activities can provide comfort and signal to your child that it's time to wind down. 

3. Make their rooms an ideal sleepy space.

   Make sure your child’s room is set up to be the best sleep environment possible. Use blackout curtains to keep the room dark and consider using a white noise machine to block out any disruptive sounds. A comfortable sleep environment can make a big difference. 

4. Screen their screen time.

   Exposure to screens can interfere with the production of melatonin, the hormone that regulates sleep. Try to limit screen time at least an hour before bedtime. Encourage calming activities like reading or drawing instead. 

5. Keep them busy.

   Physical activity during the day can help your child sleep better at night. Encourage outdoor play and exercise which can also help them adjust to the longer daylight hours. 

6. Let there be light.

   Natural light is a powerful cue for our internal clocks. In the morning, open the curtains and let in as much natural light as possible. This can help signal to your child's body it's time to wake up and start the day. 

7. Teamwork will make the dreams work.

   If your child spends time with other caregivers, such as grandparents or daycare providers, make sure they are aware of the time change and your strategies for adjusting. Consistency across different environments can help ease the transition. 

8. Sweet dreams – or maybe not?

   Sugary or caffeinated foods close to bedtime can lead to trouble falling asleep. Monitor your child’s diet, especially in the afternoon and evening to limit these items. 

9. Patience pays off.

   Remember it might take a few days for everyone to fully adjust to the new schedule. Be patient with your child and yourself. If your child is having trouble falling asleep, try to stay calm and offer reassurance. 

10. Rested parents, happy family.

    Don’t forget – your wellbeing matters, too. Make sure you're also getting enough rest and taking care of yourself. A well-rested parent is better equipped to handle the challenges of daylight savings time. 

By following these tips, you can help your family navigate the transition to daylight savings time with greater ease. Remember, a little preparation and patience can go a long way in ensuring everyone gets the rest they need.