Whether you “Fall Back” or “Spring Forward,” daylight savings can present challenges for the mamas and the littles (other than some of the clocks in our cars adjusting back if we didn’t do it ourselves). As a mom of four, I can attest to how these changes in times and seasons don’t affect every kiddo the same way. With a couple of daylight savings seasons under my belt, here are my do’s and dont’s to helping littles adjust.
Do: Start Early
I’ve always believed that when it comes to almost everything, it is better to have a good offense. Making a gradual change is a perfect way because you start the change before. This can allow you to be proactive and help set your littles’ clocks before the big day, so it won’t be a total shock once it’s here. Try your best to take the four days leading up to daylight savings to shift the daily bedtime routine in increments of 15 minutes (earlier if in spring, later if in fall). Make sure you do this for yourself too, mama! We need our beauty sleep as much as our littles. Pro-Tip: Keep the routine consistent!
Here is an example with a 9:00 pm bedtime:
Slowly but surely! However, if you don’t make a gradual change prior to daylight savings, I promise you it is still a-okay, mama!
Do: Control the Lighting in Your Home
Melatonin a.k.a “the mighty sleep hormone” increases in the evening as it gets dark outside (which helps induce sleep) and gradually shuts down when the sun starts coming out (which encourages wakefulness and alertness). You can control the lighting in your home to help trigger this hormone when it comes to waketime, bedtime, and nap times. (Blackout curtains are so helpful for this!)
When “falling back,” the key is to avoid your littles going to bed too early or waking up earlier than they already do. Manipulate the lighting by keeping it dark in the morning until your littles’ target wake time and make sure your child has some light exposure in the early evening prior to bedtime too.
During “spring forward,” the key is to avoid your littles going to bed or waking up later than what they are used to. In the mornings, manipulate lighting by opening the blinds before the sun comes out to maximize the lighting, and in the evenings if it is still light outside when your kids’ bedtime routine is set to begin, you could manipulate lighting by dimming the lights.
Pro Tip: Shutting off ALL screens at least an hour before the lights are out can further set the stage for sleep and help with melatonin release. Screens give off a lot of blue light, which blocks the release of melatonin.
Do: Change Clocks Around the House in Advance
A perfect tip from my friend and fellow contributor, Ana. When she told me, I thought to myself “What? Everything changes automatically now” but if you think about it, only our cellphones, Apple watches, and computers do, not our microwaves, cars, stoves, or the analog clocks we have as decor around the house. So yes, most definitely change those in advance to anticipate daylight savings, mama!
Do: Spend Time Outside With Your Littles
Spending time outside exposes us to natural light during the day (oh–and Vitamin D!). This can help them reset their internal clock after a time change. Sunlight has a strong effect on the body’s circadian rhythm. Use it to your advantage during the daylight savings transition, mama!
Don’t: Make Major Life Changes in the Home or Routine
According to pediatric doctor Lisa Lewis, if the body’s rhythms are adjusting, the transition week of daylight savings is NOT the time to make major life changes, such as potty training or starting a new routine. Adding major changes to the adjustment period of daylight savings can make it harder for both you and your kids, mama. If possible, avoid it for a smoother daylight savings transition.
Don’t: Think About The Time It “Really” Is
Another reminder from my friend and fellow contributor, Ana. I do this ALL THE TIME. “It would’ve been 5pm right now, not barely 4pm” or “Oh, if only it was 8am instead of 9am.” Our brain goes into viewing this transition with a negative outlook instead of a positive one and that is no help at all. My best advice is to say to yourself, “That was sooo last daylight savings season!” Live in the moment and let go of the past. Literally. It will make the day and transition go way smoother.
Don’t: Forget to Adjust Meal Times and Routines
Daylight savings presents a change not only in the bedtime routine but also the daily routines and meal times. Make sure you are adjusting the routines throughout the day accordingly to start the nighttime routine on time. Shift meal times, snack times, and daily routines/activities like bath time, reading time, independent play time etc., and don’t forget also to keep the kids well-nourished and hydrated.
» » » » » » » » RELATED READ: My Do’s and Don’ts for Raising Healthy Eaters « « « « « « « « «
Don’t: Expect Your Littles to Get Used to It Right Away
Be patient and take it one day at a time, mama. It takes time to adjust to a clock change. I usually find that my children adjust (for the most part) within a few days, but I do recall it taking a week or two as well. Staying consistent in the wakeup and bedtime routines can help very greatly but at the end of the day, change can be hard and that is a-okay.
» » » » RELATED READ: 6 Simple Daily Practices That Grow the Bond with Your Littles « « « « «
Do: Give Yourself (and Your Littles) More Grace
For kids, daylight savings can very much feel like jet lag, mama. Children need more sleep than us and can’t deal with sleep deprivation the same either. Expect temper tantrums and big feelings, even if you did everything to avoid them. Try to be more forgiving of yourself and the kids during this transition time. As I said before, every child adjusts differently and it is okay. Before you know it, daylight savings will be all settled in.
And remember, you’re doing great!
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