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It’s that time of year again when daylight saving starts. This year, it will start Sunday, March 13, 2022 at 2am.
This can be a tough transition for many people as you are “losing” an hour of sleep when the time “springs forward.” As hard as the transition is for adults, it is even more challenging for little ones to make the transition. Many parents tell me about how they dread the chaos that the abrupt change in schedule causes. The time change throw’s off their child’s sleep-wake schedule, affecting the whole day! Their circadian rhythms are used to a certain time, so when the new 9pm feels more like 8pm, it’s tough for little ones to feel sleepy at the “right” time. With disruptions in sleep and wake time, issues can longer for a few days as they try to adjust.
Interestingly, a study published in Nature in 2021 demonstrated that those traditionally identified as “night owls” or those who prefer to wake up later and go to bed later at night, can have more trouble with this transition compared to those that prefer morning hours. So those that already stay up later may need more time to adjust.
Here my tips to help make the transition a little easier:
1) Consider this an opportunity to re-establish healthy sleep habits – Consider your child’s current sleep habits and see where you might be able to improve. Try to have a regular sleep and wake schedule each day and incorporate a wind-down routine before bed that allows your child to start to relax before bedtime. Ideally, wind-down routines can last from 45-60 minutes, avoid screens (TVs, tablets or phones) and end quietly in the child’s bed.
2) A Gradual change is usually easier – People and children do better with a gradual shift, as opposed to an abrupt change. If you have a week, start shifting the schedule now, shifting the sleep schedule little by little.
Example: Start waking your child up a few minutes earlier than usual, and put your child to bed a few minutes earlier than usual. If you have a few days, you can start at 10-15 minute shifts each day. If you have less time, you can try 20-30 minutes shifts over a shorter amount of time.
So, Let’s say you have 6 days until Daylight Savings and your child usually wakes at 8am and goes to bed at 9pm.
On day 1, wake up your child at 7:50 a.m. tomorrow morning, with bedtime at 8:50 p.m.
On day 2, aim for 7:40am wake up time with an 8:40pm bedtime. You can continue this shift each day
Shift back 10 minutes each day until you hit the target times of 7 a.m. and 8 p.m. On the morning of DST, wake your child up at 8 a.m.
Hopefully, your child’s internal clock will better match the external clock!
3) Let’s say you can’t shift gradually – Avoid the temptation to allow your child to sleep in on the day of the daylight savings time shift! Getting your child out of bed at the new time will help get them tired enough to sleep come bedtime. Remember, like adults, it may take your child a few days to feel adjusted to the new time.
4) With Daylight Savings comes More Daylight in the evening – Some kids may find it harder to sleep when the sun is still out, so if your little one has a bedtime the occurs while the sun is still shining where you live, consider ways to make the room darker (e.g. blackout curtains, blinds). Older children may be able to wear an eye mask if appropriate. Also, how we spend our days can affect how we sleep at night, so continue to practice healthy habits: getting fresh air and natural sunlight during the day. Don’t forget that wind down routine about 60 minutes before bedtime!
5) Change the time on any analog clocks around the home the night before – This way you start your new day ready for the new time!
If sleep issues pre-date daylight savings time or persist for weeks afterwards, your child might benefit from seeing a sleep specialist for an evaluation! Ask your provider for guidance.
With these considerations in mind. I hope you and your little ones are able to “Spring Forward” with some ease.
Sleep Well! Be Well!
Caroline Okorie, MD, MPH
