Daylight Savings and Sleep
We all feel a little off when we “spring forward” and lose an hour of sleep. This year (2020) Daylight Savings begins on Sunday, March 9th at 2 am. We set our clocks forward one hour and the sleep chaos begins!
As a rule, children, especially younger children, do not tolerate sleep deprivation well. Also children who struggle with sleep generally (some kids with autism or ADHD struggle with sleep) have a more difficult time during Daylight Savings. Poor sleep and lack of sleep can contribute to poor attention, appetite and overall mood.
You can take some steps prior to Daylight Savings to make the transition a little bit easier.
Start by adjusting bedtime and wake-up time in small increments. Don’t jump into it by a full hour. By 15 minute increments adjust your child’s bedtime and wake-up time every few days. For Daylight Savings this means going to bed a bit earlier (15 minutes) every few days. Then when Daylight Savings occurs it won’t be such a difference. In the morning do the same thing, but wake your child up a bit earlier by the same increments. Gradually get closer to the one hour mark as Daylight Savings approaches.
If your child struggles with sleep there are a few sleep hygiene rules to be diligent about prior to Daylight Savings.
1. Dim the lights about 30 minutes before bed. This might mean light blocking curtains are needed.
2. All electronics/screens should be turned off one hour prior to bed.
3. Stick with your usual bedtime and morning routine. If you don’t have one, it is very helpful to start one to help with your child’s sleep.
4. Avoid stimulating activities before bedtime. A big wrestling match before bed isn’t going to help anyone sleep.
5. Make sure your child’s room is dark (as she/he can tolerate) and cool. Some children benefit from white noise. A fan or white noise machine can be useful.
6. There should be absolutely no screens in the bedroom.
7. Make sure your child gets plenty of sunshine during the day. This helps the body know when it is time for sleep.
If your child is struggling with sleep on a day to day basis, not just during Daylight Savings time we can help. Give us a call at 651-636-4155.
*Some information is from Parents magazine.