Need sleep help for the dreaded time change ahead? Never fear! We’ve got you covered:) On November 1st 2020, Daylight Savings Time ends while families are sound asleep. And, although we “just” fall back an hour, our sleep cycles are disrupted whether we like it or not. Yep, our long summer days will soon be gone, replaced by ( definitely not my favorite) early evening darkness. Yikes!! I mean, it’s great when it comes to getting your child to sleep, but hitting the sack too early throws our body clocks off, leaving our little tikes waking us too soon for our morning cup of joe. So, needless to say, when the clocks roll back, it’s a challenge for the whole family.
“The loss of just one hour can really affect a child’s attention span, appetite and overall mood”, explains Dr. Daniel Lewin, PH.D., associate director of sleep medicine at Children’s National Health System in Washington D.C. Unlike adults, toddlers have yet to learn how to tolerate lack of sleep. So, their sleep deprivation is often viewed by adults as learning difficulties, stubborn behavior or emotional issues. So, to keep your families sleep intake healthy when Daylight Savings Time ends this year, Parents magazine journalist Dina Port shares a few ways to ease the adjustment for everyone:
Plan Ahead
Planning ahead for the time change makes for a smoother transition. Each year, do your research to find when Daylight Savings Time ends and begins. Then, set a phone reminder a few weeks before time falls back or springs forward. This way, you’re ahead of the game when beginning your sleep help process.
Transition Process
About two weeks before daylight savings time ends this November, begin gradually putting your child to bed later and waking them later. For Example, if their bedtime is at 8:00, shift it to 8:15 for a few nights. Continue to shift forward in 15 minute increments until you reach 9:00. Do the same for their morning routine. If they wake at 6:00, wake them at 6:15 until you hit 7:00. When we Spring forward to begin Daylight Savings time, follow the same process only subtract time in 15 minute increments. So, if your child’s bedtime is 8:00, shift back to 7:45 until you reach 7:00. Scheduling the transition days will create a much smoother time change for the whole family:)
Light Management
Managing the light and darkness in your home and sleep space will help your brain adjust its natural melatonin production. If it’s light, our melatonin levels intuitively decrease to keep us awake and when it’s dark, we automatically produce more of this slumber inducing hormone. So, this November when it’s dark at 5:00p.m., turn on more lights in the home to fight off the instinctive melatonin production. And, to keep your little one asleep in the early rising light, black out curtains will do the trick;) These clever window coverings will also come in handy when we spring forward and the evening sun is up until 8:30 p.m.:)
Bedtime routine
Developing a predictable bedtime routine is another strong, automatic signaling process for your kiddos brain. Start with a relaxing warm bath, sprinkling Epsom salts in a few times a week. There are several kid friendly bath salts on the market:). Kids Magnesium supplements also help relax your child before bed. Other routine favorites are eating a small nutrious snack to prevent rumbling tummies, brushing your teeth together, putting on their favorite p.j.’s, slipping into their cosy, comfy bed and reading a fun book with dazzling pictures. And don’t forget to have snuggle time as they go to sleep, nestling their favorite cuddle securly in their arms for comfort:)
Fun Fact:
When choosing a nightlight, experts suggest red over white. blue or green lights. Remember, when the brain senses white or blue light, it automatically produces less melatonin. Lucky for us scientists have discovered when the brain senses red night light, we naturally produces more of our sleep friendly hormone, relaxing our mind and body into a sound relaxing slumber:)
Empathetic Awareness
Let’s face it. The time change is tough for everyone. So, if your child mood is aggravated during the change and they are struggling to engage in school, be patient. Chances are you’re also feeling foggy and groggy. Being aware ahead of time that it’s normal to expect mood swings as a result of the time change is half the battle:) Remind yourself to not only be empathetic with your child, but also with yourself and your husband. Caring and understanding attitudes make a mad house into a glad house:)
At Tucked+Covered our mission is better sleep for the whole family.
In addition to the black out curtains, give T+C a try for 30 nights or naps. Research shows when kids stay covered, they sleep better. And when they sleep, then YOU sleep. It’s that simple:)