Tips to Help Your Child "Spring Forward" and Sleep Well

The beginning of Daylight Saving Time is a nice reminder that longer, lighter and  warmer days are soon to come! I am so ready, how about you?? For most of us here in the United States, we’ll be setting our clocks forward one hour this Sunday, March 12 at 2:00 a.m.

While the thought of longer days and  warmer weather sounds great, the idea of losing an hour of sleep is  usually not everyone's favorite.  The week after the time change typically leaves you feeling tired and a little "off" until your body has a chance to adjust. While most children tend to have an easier time "springing forward" than "falling back" in the fall, it can be disruptive to their sleep schedules.

Here are two options to help prepare your family for the upcoming time change and keep everyone feeling well-rested:

"Do nothing" approach:    After your child goes to bed on Saturday, simply set the clocks in your  house an hour ahead. Starting Sunday, follow your child’s regular nap and bedtime schedules according to the new time. Be sure your child gets up in the morning around the same time they normally did before the  time change- even if you have to go in and wake your child up. So, if  your child typically wakes up at 7:00 am, be sure they are up by then according to the new time on the clock. Keep in mind it will still feel  like the "old time" to your child's internal body clock - the new 7:00 am is really 6:00 am. It will likely take a few days for your child to  adjust but if you stay consistent and stick to your child's schedule, the transition should be easy. This option usually works best for  children age 2 and older and typically handle change well.

Gradual approach:   Starting a few days (or even a week) before the time change, move your child's bedtime 15-20 minutes earlier every few nights. For instance, if  your child typically goes to bed at 7:00 pm, move their bedtime to 6:40 pm on Thursday night. On Friday night, move it to 6:20 pm. Then, on Saturday put your child to bed at 6:00 pm- which will now be 7:00 pm according to the new time. You can also adjust the start time of your child's naps 15-20 minutes earlier every few days before the time change to help keep their schedule and optimal wakeful windows on track. This option is usually best for younger children or children who have a harder time adjusting to change.

Regardless of which option you choose, use these simple tips to make the time change as smooth as possible:

• Get some fresh air! Take your child outside in the morning or open the shades to let natural light in the windows if it's too cold to go out. Exposure to bright light in the morning will help to reset your child's internal  body clock.
• Use black out shades or curtains in your child's bedroom! Springtime brings longer days and shorter nights- which means sunlight could still be streaming through your child’s windows at bedtime and waking them up too early in the morning. This can make it harder for your little one to fall asleep easily and stay asleep long enough. A dark room will help your child nap better as well.
• Make naps a priority! Making sure your child is getting enough daytime sleep will help them make a smoother transition to the time change.
• Have a consistent bedtime routine! Make sure your child has enough time before bedtime to wind down from the day. Establishing a consistent, predictable bedtime routine that  includes calm, soothing activities sends signals to your child's brain  to prepare for sleep. Avoid bright lights and limit exposure to electronics, such as TV, computers, or tablets well before bedtime. 
• Don't forget to reset your child's wake up light time! If your child uses a wake up light to know when it's time to get up in  the morning, be sure to set it an hour ahead after they go to sleep Saturday night.That way, their wake up light will still come on at the right time in the morning- instead of an hour late!