Preparing for Daylight Savings Time

Although daylight saving time in the spring signals longer days, sunnier weather and warmer temperatures, this transition period often leads to a major health concern – lack of sleep.

The transition between standard time and daylight savings time is tough for everyone but can be especially difficult for young children. Young children require more sleep than adults and are more impacted by sleep deprivation. The loss of just one hour of sleep can really affect a child’s attention span, appetite and overall mood. Many sleep researchers and sleep societies oppose daylight and are strongly in favour of standard time year-round. Unfortunately, this has yet to occur so we are stuck with losing an hour of sleep each spring.

Fortunately, there are strategies and tips you can implement to help prepare your child for daylight savings and minimize the impact of the time change.

Start shifting your child’s schedule 3-5 days before the time change:

The best way to help your child adjust to the time change is to gradually start shifting their schedule in advance. Gradually put your child to bed 10-15 minutes earlier each night in the week leading up to the time change. If getting them to fall asleep earlier is too difficult (which may be the case for older children and teenagers), try adjusting their wake time by 15 minutes later each morning instead. Adjust other daytime and evening routines as well (i.e., eat dinner earlier, have a bath earlier). Additionally, adjust your clocks ahead one hour on Saturday evening instead of Sunday and put your child to bed at their newly adjusted bedtime.

Control the lights and get some sunshine!

Melatonin is a hormone that helps to regulate our body’s internal circadian clock, otherwise known as our sleep-wake cycle. Melatonin production increases at night as it becomes dark, which helps induce sleep. As it gets lighter outside, melatonin production decreases, which encourages wakefulness and alertness. However, daylight savings time can throw this natural cycle for a loop, which can be particularly difficult for children (how many times was your child eager to go to sleep when it was still light out or ready to wake up when it was still dark? My guess is zero).

To support this change, it’s recommended to dim the lights in your child’s bedroom and turn off all electronics at least 1 hour before bedtime. In the morning, get your child into the light as much as possible. Natural light is best, so weather permitting, getting outside in the sun quickly in the morning will help regulate your child’s circadian rhythm. If getting outside isn’t an option, turn on the lights in the house so it’s nice and bright and open blinds and curtains to expose your child to natural sunlight.

Stick with a routine

Bedtime routines are incredibly important as they help signal sleepiness and prepare our brain and body to go to sleep. It’s especially important to stick to a routine during daylight savings time to help prepare your child to fall asleep despite the change in their schedule. It is recommended to include calming, low-energy activities. Examples include:

  • giving your child a warm bath
  • reading a book
  • body massages/tickles/squeezes
  • fine motor activities
  • gentle rocking back and forth
  • pulling/heavy work

Encourage enough sleep now

In the days leading up to the time change, make sure your child is getting plenty of shut eye. Sleep generates sleep, so going into daylight savings time well rested will help your child because they won’t be cranky and overtired, which can make falling asleep even harder.

Be sympathetic

In the days following the time change, recognize that your child may display more frequent behaviours, impulsivity, moodiness, forgetfulness, and other common symptoms associated with sleep disruption. The time change can cause emotional, cognitive and mood disturbances, but these are likely to be short-lived as long as you are patient and incorporate the other strategies listed above.

Know when to seek help

While it’s normal for your child to experience sleep disruption due to the time change, if they continue to have difficulty falling asleep, staying asleep, or getting enough sleep, it may be time to seek help.

ACT’s new Sleep Consultation program is a caregiver-mediated program that provides up to 10 hours of consultation, assessment and training for children and youth with sleep challenges.

This program uses a combination of Occupational Therapy and Applied Behavioural Analysis to address and treat sleep challenges.

Administered by a Registered Behaviour Analyst, and delivered virtually, this program aims to equip caregivers with the training and treatment plan to help their children get better sleep.

Support your own sleep as well!

While you are spending time focusing on your child’s sleep, make sure to take care of your own sleep as well!

  • Take sleep breaks (If you find yourself still feeling groggy and tired on Sunday, take a short nap in the afternoon. Try and keep your nap within 15-20 minutes and avoid napping in the late afternoon/evening.)
  • Practice healthy sleep hygiene (Limiting or avoiding caffeine and alcohol, especially in the late afternoon and evening.)
  • Take precautions in case of sleep disruption (Avoid overloading your schedule on Sunday and Monday. Take it easy, relax and let your body recharge for the week ahead.)