November 5, 2017 at 2:00am, is the end of daylight savings and the joyous day of the year that you get an next hour of sleep…. Do you remember those days? They are a distant memory … Just like sleep, sleeping past 7am on the weekend for me.
The time change happens twice a year. If not prepared it can mess with everyone's sleep, especially childrens. We work so hard to get our children good quality sleep (night time and naps) along with a good routines. Changing sleep patterns, even by an hour can create challenges for your children.
Adults usually take 1 day per hour of change while children can take a couple of weeks. Even if it takes that long remember you will slowly get back into the routine.
The time change affects much more than just sleep. Our internal clocks take a few days to make the adjustments because our bodies are so complex. Sleep has a role in appetite, drive for rest, moods, emotions, immune system, stress, memory, learning and the list goes on.
#1 - Be prepared -understanding the complexity of sleep and creating a plan to systematically guide your children through this time change will help everyone. It will take a little work, but once they adjust they will be back to normal sleep patterns.
#2 - Learn from our children's past (if applicable) - How have your kids adjusted to time changes? Have you tried to handle it cold turkey and run into problems? Have you had success with a gradual transition? If something has worked for your child this is a great starting point. Building on your past experiences can help you create a plan for this year.
#3 - Use your current routine Your current sleep routine provides sleep cues for your children and helps them know it’s time to relax and sleep. Continue to use what they know and understand.
#4 - Give yourself time to make the time change adjustment A week to 3 days will help to make the change gradually and thus have less of an impact on your day to day life. See the examples at the end of this post.
#5 - Everyone is different Every child is different. Some kids are hardly bothered by the time change while other kids can be thrown for days. Try not to plan very busy days or important activities. Relax and let them adjust. Follow your kids’ lead and watch for the sleep signs. (extra cranky and rubbing eyes).
#6 - Have a plan Just like sleep training by having a plan you have an increased chance of staying on track. You know what to expect with early wakings and when naps should be each day. Being organized really helps everyone adjust to make this a straightforward transition.
Conclusion
Be prepared, have a plan, start early, relax and continue to believe that you will get through the transition.
If you miss the boat entirely and all hell breaks loose for your family you can slowly adjust bedtimes after the time change. The time change can be hard on everyone.
I’m always here to help. Feel free to leave a question on my Facebook page @cheekysleeper or email me at alison@cheekysleeper.com
xx Alison
“Gradual bedtimes the week leading up to a time change to allow for a gradual introduction of adjusting bedtime.
Sunday Bedtime : 7:00 pm
Monday Bedtime : 7:10pm
Tuesday Bedtime : 7:20 pm
Wednesday Bedtime : 7:30 pm
Thursday Bedtime : 7:40 pm
Friday Bedtime : 7:50 pm
Saturday Bedtime : 7:50 pm
Sunday Bedtime : 7:00 pm
*All naps and wake ups should be adjust approximately 10 minutes.
** If you start on Wednesday adjust 15 minutes a day for both naps and bedtime ”