Daylight saving time is no fun for anyone That groggy I really dont want to get out of bed feeling lingers for days after you set your clocks forward an hour and can make any already sleep deprived parent feel exhausted But the loss of sleep can be even tougher on your kids Young children need more sleep and dont tolerate sleep deprivation as well as adults explains Dr Harry Yuan pediatric cardiologist and pediatric medical director here at Alaska Sleep Clinic The loss of just one hour can really affect a childs attention span appetite and overall mood
The good news You can take steps to help mitigate the effects of daylight saving time These four tips will help you do just that
Take Baby Steps
Dont just set the clock forward an hour one night and expect your child to get right back in sync It takes some time to adapt to that loss of sleep To help adjust gradually shift your kids bedtime later in preparation for daylight saving time
So if your child goes to bed at 8 pm about four days before the time change put him to bed at 745 pm then 730 pm and so on until hes going to bed as close to 7 pm as possible If possible wake him up a little earlier as well Doing this step by step is not as much a shock to the system as it is when you abruptly expect your child to fall asleep an hour earlier after the time change
When daylight saving time ends in the fall this gradual approach can still help follow the same guidelines just push the wake up time and bedtime a little later rather than earlier
Control the Lights
Melatonin is a hormone that helps regulate your bodys internal circadian clock It increases in the evening as it becomes dark which helps induce sleep and shuts down when its light out which can then increase wakefulness and alertness
But daylight saving time throws that natural cycle out of whack a bit and that can be particularly difficult for kids Are you eager to go to sleep when its light outside or to wake up when its dark out We didnt think so
To help dim the lights in your childs bedroom and turn off all electronics about 30 minutes to an hour before bedtime According to The National Sleep Foundation such devices can reduce sleep time sleep quality and daytime alertness because of the light exposure as well as the fact that they engage the brain right before bedtime In the morning get your child in the light as much as possible Natural sunlight is best so if weather permits have breakfast outside or have your child help walk the dog If thats not an option turn on the lights in the house so its nice and bright
When daylight saving time ends the key is making sure your child doesnt go to bed too early or wake up earlier than she already does what parent wants that So when you fall back make sure your child has some light exposure in the early evening and ensure that her room isnt too bright in the morning Two words Blackout shades
Stick with a Routine
When daylight saving time begins or ends its especially important to stick with a bedtime routine as your child is now dealing with a change in schedule that might throw him off For young children its absolutely critical that they have a routine during bedtime Thats what helps create a powerful signal for sleep One option giving your child one a warm bath reading him a book and snuggling together before lights out
Get Enough Sleep NOW
Also in the days before you change your clocks make sure your child is getting plenty of shut eye Sleep begets sleep so going into daylight saving time well rested will greatly help your child because he wont be cranky and overtired which can make falling asleep even harder
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Be Sympathetic
In the days following daylight saving time try to be more forgiving if your child is throwing extra temper tantrums and seems to be particularly frustrated or difficult in any way The time change can cause such short term changes in your childs mood but your understanding and support will help him or her adjust a little better
With all the focus on your kids sleep dont forget to take care of yourself too Many adults feel sluggish and cranky themselves after the daylight saving time switch so make sure youre getting the rest you need as well so youre not overly irritable with your child And remember These effects are short lived within a week or so everything should be back to normal
If you suspect that your child may have a sleep disorder talk with your childs pediatrician about their sleep habits or schedule an appointment with a sleep specialist Here at The Alaska Sleep Clinic we have staff and facilities designated to accommodate children with sleep disorders
Our goal in treating children is to make them feel as safe and comfortable as if they were in their own homes while undergoing diagnosis To schedule an appointment or to receive a free 10 minute phone consultation click on the link below
