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Adjusting Your Kids Sleep to Daylights Savings – Spring 2023

The morning are starting to get bright and the evenings are longer! In the middle of Winter I always feel like it will never end, it will always be dark and cold. While Sheila’s Brush is still looming (somewhere I’m sure), we know that we’re FINALLY on the turn of Winter to Spring (or as much Spring as we get here in NL). This also means that we’re almost to the Spring time change again.

Luckily most parents find this one a little easier, sometimes it actually helps those early risers to stay asleep a little longer. But either way, we are all changing our circadian rhythms to match the upcoming season, and it always takes a bit of adjustment. Have a look below to find out how to help your little ones to sleep better, and to adjust quicker!

Clocks:   My recommendation is to leave your clocks alone Saturday night so that it is not as much of a shock to the body when you open your eyes to look at your clock when you wake up Sunday morning.  Instead, wake up Sunday morning, have breakfast, then go around your house and change your clocks.  Psychologically, it will feel much better for everyone if you wait until Sunday morning to change the time. This is all said recognize that some clocks automatically change and don’t get mixed up. Try to let your body adjust a little more naturally on Sunday before scrolling FB and realizing what time it really is!

Toddlers- If you have a toddler, ages one and older, on Sunday the first day of the time change, you would put him down for his first nap 30 minutes later than normal. So, if he naps at 9:30am usually, you would put him down at 10:00am. You would do the same with the afternoon nap if he takes an afternoon nap. Do this for 4 days (Sunday, Monday, Tuesday, Wednesday). For bedtime, if his normal bedtime is 7:00pm, you would put him down at 7:30pm. Do this for 3 nights after the time change (Sunday, Monday, Tuesday) and then on the 4th night (Wednesday), put him to bed at 7:00pm and on 5th day (Thursday) move nap times back to normal time.

Babies (6 months +) – If you have a baby and his bedtime has become predictable (usually over 6 months old) meaning he is always going to bed around the same time each night, it is best to gradually shift the timing of his day over a few nights. For example, if bedtime is normally 7:00pm move bedtime 15 minutes earlier each night until you reach the normal time. So the first night you would put him down at 7:45pm, the second night 7:30pm, and so on.  In four nights you should be back to 7:00pm.

Babies (0-6 months) – If your baby’s bedtime is not predictable (0-6 months old) simply jump to the new time Sunday night as if you were traveling to a new time zone. 

Make sure the room is DARK- With the sun rising so early now in the morning, your child may wake up too early and may struggle to fall back asleep, keeping their room dark helps signal to their body that it is still time to sleep. With this change also comes bedtimes that occur while it is still light outside, so darkening the room can be very helpful to increase melatonin levels at bedtime, making it easier for your little one to fall asleep.  A common misconception is the idea that with the increased in daylight hours, children don’t need as much sleep, but the truth is they still need the same amount of sleep they typically get.

It may take children and babies a bit more time to fall asleep in the beginning of this process, and rest assure that this is normal. Since the time is different initially they won’t be as tired at bedtime. It usually takes about a week or two for children and babies to completely adjust to the new time, for some children it can take up to a month. Be patient and consistent, and don’t worry it will happen.

Get outside- One of the elements that helps set the circadian rhythm is daylight. To help your body clock adjust to the new time, make sure to get your family outside a couple of times a day to  encourage your body to sync up with the with the natural daylight. 

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