Twice a year, many parents face the challenge of adjusting their kids’ bedtime and nap schedules for daylight savings time (DST).
Gaining an extra hour of sleep in the fall or losing one in the spring can significantly impact children’s sleep patterns and behavior.
We know DST can really make nap time and bedtimes a struggle. We have some tips and strategies to help reset your child’s schedules around DST and help them stay well-rested and adapt smoothly after the time change.
How Daylight Savings Time Affects Kids
Kids thrive on routines, and if you don’t prep your baby or kid for DST, you’re going to face sleep disruptions and behavioral challenges.
Young children have a hard time making a sudden shift in their sleep schedules. They do much better if you can gradually ease them into the hour difference.
Teens also struggle with DST, especially when we “spring forward.” Teens tend to stay up later as hormones shift their circadian rhythm. So, losing an hour of sleep in the morning for spring can be hard on teens as they adjust to the new schedule.
Prepping Your Kids for Daylight Savings Time
To help ease your kids into their new DST schedule, it’s best to start shifting their bedtimes and wake-up times a week before DST to make it easier.
Preparing Young Kids
In the Fall: Start moving their naps and bedtimes 10-15 minutes FORWARD each day (starting one week before DST). So, if their bedtime is 7:30 p.m., one week before DST, you will move their bedtime to 7:40 p.m., the next day you’ll move bedtime to 7:50 p.m., and so on until DST.
In the Spring: Start moving their naps and bedtimes 10-15 minutes BACK each day (starting one week before DST). So, if their bedtime is 7:30 p.m., one week before DST, you will move their bedtime to 7:20 p.m., the next day to 7:10 p.m., and so on until DST. If your kids need to be up at a certain time in the morning, also begin waking them up 10-15 minutes earlier each day as well.
Preparing Older Kids
In the Fall: Going to bed earlier is a challenge in the fall for older kids. Help older kids wind down a little earlier each night by doing something relaxing, like reading in bed, taking a bath, meditation, or writing in a journal. You also can move your family dinner forward 15 minutes earlier each night to reset your family’s internal clocks.
In the Spring: Older kids have a harder time waking up in the morning for “spring forward.” Help them by waking them up 15 minutes earlier each day. You also can move your family dinner back 15 minutes earlier each night.
Adjust Quickly to Daylight Savings Time
If you did not prepare your kids for DST, or your kids are having a hard time adjusting to a new schedule, you can take some steps to help them adjust faster.
Light Exposure: Natural light plays an important role in setting circadian rhythms. In the spring, you should open curtains or get outside in the morning to help signal that it’s time to wake up and be alert. For bedtime, use blackout curtains to block sunlight at their bedtime.
Likewise, reducing light exposure in the fall in the evening as bedtime approaches will help your kids prepare for sleep.
Get Exercise During the Day: Getting exercise helps kids sleep better (as long as it’s not too close to bedtime). Plan some extra playtime or exercise the week after DST. If you can exercise in the sunlight during the day, it will help even more.
Limit Screens Before Bed: In the fall, you should cut off screen time at least an hour before bedtime to help your kids fall asleep on time. The brain sees blue light from screens (and even nightlights) as daylight and can disrupt circadian rhythms. For teens, have them charge their devices outside their rooms (or place screen time limits on your devices) to reduce any temptations.
Good Sleeping Environment: Make sure your child’s bedroom is comfortable for sleep for the season. A cool, dark, and quiet space will encourage them to wind down before bed. In the spring, you may need a room fan or blackout curtains. Switch your child to lighter pajamas. In the fall, make sure your baby has warmer sleepwear and older kids have warmer blankets or PJs.
Contact Pediatrics West
Are you struggling with your child’s sleep schedule or having a rough transition? Read more Tips for Kids’ Bedtime and Sleep Troubles on our blog. You also can always reach out for help from your provider at Pediatrics West via MyChart or by calling us at (720) 284-3700.
