As a seemingly never-ending winter comes to a close, it�s exciting to know warm weather and longer days are on the way. Sunday, March 10th, we will�spring forward� our clocks in light of daylight savings time. This will, however, come at a cost of an hour of sleep, and more importantly, a disruption in routine. For some, it may result in some grogginess in the morning, but as the parent of a young child, it could mean much more. Your child�s bedtime will now be jeopardized as they will be put to bed an hour earlier than usual, a time where their bodies are normally wide awake. With this being said, as the clocks change, so must our habits. Adjusting your child�s routine may sound like a tall task, but here are some tips for a smooth transition into spring.
- Plan ahead-Move your child�s bedtime up 15-20 minutes earlier each day for about three days leading up to daylight savings� more if you have the time - and then back to their old schedule on the new time. This will allow your child to slowly adjust to falling asleep and waking up earlier.
- Take advantage of your child�s natural clock- Our bodies� have an internal clock that is regulated by a hormone called melatonin, that helps us feel awake during the day and ready for sleep at night. Light receptors in the eyes help regulate our release of melatonin. When it�s dark, melatonin increases to help aid in sleep, and when it�s light out the opposite happens. You can influence the melatonin in your child�s body naturally by exposing them to light first thing in the morning and turning off all lights, including electronic devices, at least 30 minutes before bedtime.
- Adjust time for their tummies- It�s easy to forget that sleep isn�t the only part of your child�s routine, their stomachs are used to a schedule too. If your child has a relatively fixed meal schedule follow the same pattern that you did with bedtime, bumping it up 15-20 minutes the few days leading up to daylight savings. This will help aid in fully adjusting their routine and avoid any extra fuss.
- Get outside- If weather permits, go for a short walk in the morning or before the sun sets in the evening. Fresh air and natural sunlight will also help adjust your child�s natural clock.
- Fight the weekend sleep routine- Although it may be tempting to sleep in on the weekend, try to continue this routine Saturday and Sunday to help ensure an easy wake-up on Monday morning.
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