Joy Parenting Club

Daylight Saving Time (DST) can be a challenge for families, especially when it comes to adjusting kids’ sleep schedules. Here are some tips from our very own Sleep Experts to help make the transition smoother:

Adjust gradually:start shifting bedtime and wake-up time by 10-15 minutes a day 3-5 days before the time change. This gradual adjustment helps kids adapt without significant disruptions.

Maintain a consistent routine:keep a consistent daily routine with meals, school or daycare, playtime, and bedtime. Predictability can help kids feel secure during the transition.

Create a relaxing bedtime environment:keep their bedrooms dark and cool. Consider using blackout curtains and a white noise machine to create a soothing atmosphere that encourages sleep, as always :)

Limit screen time before bed:reduce exposure to screens, including TVs and tablets, in the hour leading up to bedtime. Blue light from devices can interfere with melatonin production, making it harder for kids to fall asleep.

Encourage outdoor time:expose kids to natural light during the day, especially in the morning. Even just 10 minutes of morning sunlight is shown to have a positive impact on sleep, and outdoor activities can help reset their internal clocks and boost mood.

Be patient:adjustments may take time, so be patient. If kids are grumpy or tired, offer comfort and understanding as they adapt to the new schedule. It won’t last forever!

Stay flexible:if the transition isn’t going as planned, be flexible. Some kids may take longer to adjust, and that’s okay. Focus on keeping a positive attitude and sticking with the plan.

1. Adjust gradually:start shifting bedtime and wake-up time by 10-15 minutes a day 3-5 days before the time change. This gradual adjustment helps kids adapt without significant disruptions.
2. Maintain a consistent routine:keep a consistent daily routine with meals, school or daycare, playtime, and bedtime. Predictability can help kids feel secure during the transition.
3. Create a relaxing bedtime environment:keep their bedrooms dark and cool. Consider using blackout curtains and a white noise machine to create a soothing atmosphere that encourages sleep, as always :)
4. Limit screen time before bed:reduce exposure to screens, including TVs and tablets, in the hour leading up to bedtime. Blue light from devices can interfere with melatonin production, making it harder for kids to fall asleep.
5. Encourage outdoor time:expose kids to natural light during the day, especially in the morning. Even just 10 minutes of morning sunlight is shown to have a positive impact on sleep, and outdoor activities can help reset their internal clocks and boost mood.
6. Be patient:adjustments may take time, so be patient. If kids are grumpy or tired, offer comfort and understanding as they adapt to the new schedule. It won’t last forever!
7. Stay flexible:if the transition isn’t going as planned, be flexible. Some kids may take longer to adjust, and that’s okay. Focus on keeping a positive attitude and sticking with the plan.