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11.01.2024
Daylight Savings Time Ends on November 3rd: What Parents Need to Know to Help Young Children Adjust
On Sunday, November 3, 2024, Daylight Savings Time (DST) will end, meaning clocks will be set back one hour. While most of us appreciate the extra hour of sleep, this time change can be challenging for young children. Their internal clocks, or circadian rhythms, don’t adjust as easily to changes in light and time, which can lead to disruptions in sleep and routine.
Here’s what parents need to know about the 2024 time change and how to help their little ones smoothly adjust.
Why Does Daylight Savings Time Affect Children?
Children, especially babies and toddlers, thrive on routine. Their bodies naturally follow a schedule driven by light and dark, known as the circadian rhythm.
When the clocks change, it disrupts this natural rhythm, which can lead to difficulties in falling asleep, waking up, and staying on their normal schedule.
For some kids, this shift can cause crankiness, fatigue, and changes in appetite.
How to Help Your Child Adjust to the Time Change
While the idea of an extra hour of sleep is tempting, young children may take a few days or even a week to fully adjust to the new schedule.
The key to a smoother transition is preparation and a gradual shift in their routine. Here are some strategies to help support your child through the end of Daylight Savings Time:
- Gradually Adjust Bedtimes
Start shifting your child’s bedtime a few days before the time change. Move their bedtime and wake-up time 10–15 minutes later each night leading up to November 3. This gradual change will help their bodies adapt to the new schedule more easily.
For example, if your child typically goes to bed at 7:30 PM, shift it to 7:45 PM for a few nights, then 8:00 PM, and so on.
- Keep Their Schedule Consistent
Maintaining consistent routines around meals, naps, and bedtime is key to helping young children adjust. Try to keep mealtimes and naps on the same schedule, even after the time change. This consistency will reinforce their internal clock and help them adjust more smoothly.
- Take Advantage of Morning Light
Natural sunlight plays a crucial role in resetting our circadian rhythms. After the time change, expose your child to as much natural light as possible, especially in the morning.
Spend time outside or near a window during breakfast. This will help signal to their body that it’s time to be awake and start the day.
- Create a Calming Bedtime Routine
A consistent and calming bedtime routine can help signal to your child that it’s time to wind down. Consider incorporating activities like reading a book, singing lullabies, or practicing calming breathing exercises.
Keep the environment dimly lit to help encourage the production of melatonin, the hormone that promotes sleep.
- Limit Screen Time Before Bed
Blue light from screens (tablets, phones, TVs) can interfere with your child’s ability to fall asleep. As bedtime approaches, minimize screen time and replace it with relaxing activities.
At least one hour before bed, dim the lights and switch to low-energy activities like coloring, storytime, or quiet play.
- Stay Patient During the Transition
It’s important to remember that each child reacts differently to the time change, and some may adjust faster than others. Your child may feel crankier or more tired for a few days as their body adapts.
Stay patient and supportive, knowing that this transition is temporary. If your child has trouble falling asleep, offer comfort and reassurance.
- Don’t Forget About Yourself!
While you’re helping your child adjust, don’t forget to take care of your own sleep schedule. Parents need rest too! Try following the same gradual adjustments to bedtime so you can also feel more rested when the time change occurs.
What If My Child’s Sleep Is Disrupted for a While?
Some children may take longer to adjust to the new time, and that’s okay. If sleep disruptions last for more than a week, consider reviewing their sleep environment.
Ensure their room is dark, cool, and quiet to create an ideal sleep space. If necessary, blackout curtains can block out any early morning sunlight or streetlights that may affect their sleep.
If your child continues to struggle with sleep, it might be helpful to consult with your pediatrician. They can offer guidance or rule out any underlying sleep issues that may be contributing to the challenges.
Final Thoughts
The end of Daylight Savings Time can be an adjustment for everyone, especially young children. However, with gradual changes, consistency, and patience, your child’s internal clock will soon reset to the new schedule. By helping your child transition smoothly, you’ll set them up for better sleep and a happier mood as the seasons change.
Happy time change, and here’s to smoother mornings and well-rested nights!
