Daylight Saving Time: 5 Tips to Prepare Your Child

Tip 1: Adjust Bedtime Gradually

Start shifting bedtime a week in advance. Put your child to bed 5 to 10 minutes earlier each evening and wake them up 5 to 10 minutes earlier in the morning. This way, your child’s internal clock will be almost in sync with daylight saving time when it starts. Does your child still take a nap? Adjust nap times by 5 to 10 minutes as well. 

Tip 2: Keep Evenings Dark and Mornings Bright

Ensure your child’s bedroom is dark at bedtime. Darkness stimulates melatonin production, which helps with falling asleep faster. In the morning, open the curtains immediately. Exposure to daylight promotes the production of cortisol and adrenaline, helping your child wake up more easily. 

Tip 3: Maintain a Consistent Evening Routine

Stick to a fixed bedtime routine to help your child transition into ‘sleep mode.’ Activities such as brushing teeth, reading a bedtime story, singing a song, and turning off the lights create a sense of predictability, making it easier for your child to fall asleep. 

Tip 4: Spend Time Outdoors

On the weekend when the clock changes, spend plenty of time outside with your child. Physical activity helps burn off energy, ensuring they go to bed feeling pleasantly tired and ready for sleep. 

Tip 5: Choose Healthy Foods

Sugar negatively affects sleep quality. Avoid sugary drinks and snacks before bedtime. Instead, opt for foods that promote sleep, such as oily fish, beets, bananas, oatmeal, peanuts, and almonds. Bonus tip: Start adjusting meal times by 5 to 10 minutes earlier to help your child adapt to the new schedule more easily. 

Adjusting to daylight saving time can take some children a little longer. But rest assured, they will get used to it in time. Be patient and understanding with your child.