Adjusting to the time change, when we ”fall back” and set our clocks back by one hour on November 5, can be challenging for kids—and adults! Here are some tips to help kids transition to new sleep habits without losing any sleep!
Try Gradual Changes
Start adjusting your kids’ bedtime and wake-up time a few days before the time change by moving it 15 minutes earlier each night/morning until you’re on the new schedule.
Stick to Regular Sleep Habits
Consistency is key to helping kids adjust. Keep their daily routines, including mealtimes, naps and playtime, on a regular schedule.
Let There Be (Natural) Light
Encourage exposure to natural light during the day, especially in the morning. Natural light helps regulate the body’s internal clock and can aid in adjusting to the new time.
Limit Screen Time Before Bed
The blue light from screens can wreak havoc on sleep. Avoid screens at least an hour before bedtime to help your child wind down.
Create a Bedtime Routine To Form Sleep Habits
Establish a calming bedtime routine that signals it’s time to sleep. This might include reading a book, taking a warm bath or practicing relaxation techniques.
Adjust the Bedroom Environment
Ensure that your child’s bedroom is conducive to sleep. This means a comfortable mattress, cool room temperature and minimal noise and light.
Be Patient When Forming New Sleep Habits
Adjusting to the new schedule may take time. Some kids are night owls, while others are early birds. Be patient and understanding of your child’s natural sleep preferences, and work with them to find a schedule that works and helps form good sleep habits.
Avoid Oversleeping
On the day of the time change, try to wake your child up at their usual wake-up time. Teach your child how to use an alarm clock or set one for them. Choose an alarm clock with a calm and gentle alarm sound. If all else fails, give your child something to look forward to in the morning, such as a favourite breakfast, morning playtime or a special morning activity.
