Helping Your Kids "Spring Ahead": Tips for Easier Transition

The good news is that we are one day closer to Spring!

The bad news is, daylight savings time will soon be here, along with an abrupt change in your child’s sleep schedule. (Hello 5 a.m. I’m sorry; don’t kill the messenger, but there are no opt-outs for sleep-deprived parents.)

And while the tradeoff is longer days and warmer weather on the horizon, the fallout from less sleep results in cranky kids and possible meltdowns that are met with much less enthusiasm.

Why does the time change feel so awful? It is because our exposure to light also changes. This disrupts our internal sleep/wake cycle, better known as our circadian rhythm. And, as much as this affects adults, with grogginess or the inability to fall asleep, the impact on kids is even greater. Kids need more sleep than adults. This abrupt change in their sleep cycle can prevent them from getting adequate sleep to refuel and feel well-rested.

Here are some tips to help with the “Spring Ahead” transition for fewer meltdowns and an easier transition.

• Try gradually adjusting kids’ bedtimes before the change. Many parents have reported that changing bedtimes and or nap times by 10-15 minutes has made the adjustment easier than the abrupt one-hour change.

• Movement: Based on several available studies, the more physical activity that your child has throughout the day, the faster they fell asleep than kids who were more sedentary.

• Consider using room-darkening shades or blinds in your child’s room. Raise your hand if your child likes to go to bed when it’s light out (said no parent ever! 😉). Remember, darkness will come sooner, and so does dawn! Keeping the room dark when it’s still light out will make it easier for your kids to wind down and perhaps prevent your child from waking up too early.

• Avoid artificial light from TV and other devices for at least one hour before bedtime. Because exposure to artificial light limits the production of melatonin (the hormone responsible for regulating the body's sleep/wake cycle), avoiding artificial light from electronic devices is important at all times of the year.

• Establish or maintain calm bedtime routines like baths, reading, and possibly using “white noise” to aid in promoting restful sleep.

• Stick to regular daily routines. Keeping the same schedule of waking up, meals, naps, and activities can help your kids have one less big change to their routine.

• Maintain your own patterns and routines, as well. Ensuring you are eating healthy, exercising and getting your proper sleep will help you better deal with your children as they make the adjustment.

But, if your efforts do not work, (or if “Spring Ahead” sneaks up on you again this year!), do not feel you are doomed. Just be ready to exercise a bit of patience with both your kids and yourself.