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Navigating Daylight Savings Time
It's that time of year again...
I always enjoy the extra hour of sunlight in the evenings but losing that hour of sleep can really throw off the body’s rhythm. Never mind the nightmare it creates for parents of young kids. Springing forward is always the most difficult of the twice-yearly time change – not only are we losing an hour that Sunday, but we’re also forced to try to get to bed one hour earlier than our biological clocks are used to. This is a recipe for tossing and turning in the nights ahead!
My biggest piece of advice is to focus on the morning routine. Remember that it is far easier to force wakefulness than sleep. Get out of bed at your typical clock time, even if your body still thinks that it should be sleeping another hour. Doing so will set the stage for better nights ahead.
Here are some additional strategies that may help you and your family adjust when the clocks spring forward:
- Start adjusting bed and wake times in advance. For a more gradual change, begin shifting bedtime 15-30 minutes earlier a few days before the time change. This will help kids gradually adjust to the new schedule. Do the same for wake times.
- Take advantage of the sunlight. Getting bright light early in the day will help reset everyone's biological clock, so get up and moving early. Bonus points for getting outside, but even opening the blinds can help. Use the extra daylight in the evenings to get outside for some playtime or a walk. The fresh air and activity will help make everyone tired for an earlier bedtime.
- Keep morning routines consistent. Try to maintain regular morning routines even if kids (and you) are extra tired. Keeping activities, meals, etc. predictable will help maintain a sense of normalcy and help everyone adjust a little faster.
- Adjust nap schedules. For younger kids who still nap, you may need to shift the timing of naps to sync up with earlier bedtimes. Gradually move naptime 15-30 minutes earlier over a few days.
- Avoid caffeine. Beverages with caffeine in the hours before bed can disrupt sleep. Make sure to cut off caffeine intake at least five hours before bedtime.
- Keep weekends consistent. Try to keep bedtimes and wake times consistent even on the weekends. Having two different schedules can be confusing and make it hard on your biological rhythm.
