My boys have been starting to wake up earlier this past week. I am so confused, what is going on? What is different? Then I remember; daylight savings time ends this weekend! They are already naturally transitioning to the time change. I guess that means I need to start putting them to bed earlier. That is good! It hasn’t always been this easy. I remember when they were young it was such a juggling act to find the right way to transition. Here are a few tips to help you transition your kiddos to the new time:
1) The Gradual Approach: This approach works well with younger kiddos who are very sensitive to their sleep times. Start to put them to bed 15 minutes earlier, this means for naps too. Also don’t forget to adjust meals by 15 minutes. Just like light, food helps to regulate our body’s natural rhythm. For example, Thursday night put your child to bed at 6:45 instead of 7, on Friday night 6:30, Saturday night 6:15, and finally Sunday night 6:00. This will help your child to slowly adjust to the new time.
2) Cold Turkey Approach: This approach is good for older kiddos who have a little more flexibility to their bedtime. With this approach you would do nothing to prepare, except for turning the clock back an hour Saturday night. This means a bit earlier bedtime. If you have an early riser this may help to get them waking at 6:30 instead of 5:30. Give it a try!
More tips for the transition into longer days with earlier light:
1) Use room darkening shades. If you can put up dark shades to help keep out the natural light that starts to come in earlier. If you can’t put up shades some people put foil or dark paper taped on their windows.
2) Expose them to natural light first thing in the morning. When it is time to wake up open the shades. Go for a walk after breakfast! Our internal clocks are influenced by sunlight so exposing them to natural light in the morning will help them adjust.
3) As the nights start getting lighter longer you may find it helpful to close the shades before bedtime. Help them to wind down by establishing a predictable bedtime routine with calm, soothing activities. Avoid bright lights, computer, and TV at least an hour before bedtime.
Remember this time change may take about a week for their little bodies to fully adjust. Be flexible and consistent with their routines and they will adapt. Have a happy and restful Spring!
1) The Gradual Approach: This approach works well with younger kiddos who are very sensitive to their sleep times. Start to put them to bed 15 minutes earlier, this means for naps too. Also don’t forget to adjust meals by 15 minutes. Just like light, food helps to regulate our body’s natural rhythm. For example, Thursday night put your child to bed at 6:45 instead of 7, on Friday night 6:30, Saturday night 6:15, and finally Sunday night 6:00. This will help your child to slowly adjust to the new time.
2) Cold Turkey Approach: This approach is good for older kiddos who have a little more flexibility to their bedtime. With this approach you would do nothing to prepare, except for turning the clock back an hour Saturday night. This means a bit earlier bedtime. If you have an early riser this may help to get them waking at 6:30 instead of 5:30. Give it a try!
More tips for the transition into longer days with earlier light:
1) Use room darkening shades. If you can put up dark shades to help keep out the natural light that starts to come in earlier. If you can’t put up shades some people put foil or dark paper taped on their windows.
2) Expose them to natural light first thing in the morning. When it is time to wake up open the shades. Go for a walk after breakfast! Our internal clocks are influenced by sunlight so exposing them to natural light in the morning will help them adjust.
3) As the nights start getting lighter longer you may find it helpful to close the shades before bedtime. Help them to wind down by establishing a predictable bedtime routine with calm, soothing activities. Avoid bright lights, computer, and TV at least an hour before bedtime.
Remember this time change may take about a week for their little bodies to fully adjust. Be flexible and consistent with their routines and they will adapt. Have a happy and restful Spring!
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