The Sleep Periodical
Volume 4 | Issue 13
Daylight Saving Time…is ending. It 'starts' in the Spring and 'ends' in the Fall. This idea was proposed long ago when the thought was that if we changed the clocks back an hour (FALL BACK), and it would be darker earlier, people would go to sleep earlier, and it would save energy (e.g., burning of candles for light, using electricity, etc). Something that may have been beneficial for the world’s resources (and potentially a good idea back in the day) wreaks havoc on your family, namely your kids, especially since this is the harder of the two-time changes. So, what can we do about it? Ideally, start the adjustment process for your child a couple of weeks before the time change (over a month is even better).
But you can do it several days before if it comes to the wire. Before the time changes, move your child's schedule by 20 minutes in the direction it needs to go. For example, put them to sleep 20 minutes later than 'normal' and get them up in the morning 20 minutes later. Move the schedule by 20 minutes at each wake time/bedtime each day. If the schedule is adjusted by 20 minutes, you can make up the hour in 3 days. Obviously, if you start this process earlier, you can adjust the increments by a smaller amount, and it's less noticeable to your little one. Also, since circadian rhythms are impacted by light exposure, bright light exposure (e.g., sunlight) first thing in the morning helps shift your child’s internal clock for an earlier bedtime. Bright light exposure in the late afternoon/early evening will help shift their clock later. You can do this by ensuring they get some outside time or exposing them to an indoor light to help shift their internal clock.
This process helps them fall asleep at Fall DST and sets them up to successfully sleep until the new DST morning. This means that if your child previously started the day at 6:00 AM, there is a risk that DST will result in him waking up at 5:00 AM clock time (6:00 AM body time).
Early evening bright light exposure is your most powerful weapon to help avoid this common early morning dilemma. Only do the light exposure for 1-2 days because continuing beyond that could result in your child being unable to fall asleep at bedtime (as you’ve pushed their clock out too late). But definitely get outside and soak up some sunlight on the Saturday/Sunday of Daylight Saving weekend (Sunday, November 3rd, 2024). If it is rainy and gloomy, use indoor artificial light as a substitute. Use this same principle if your child is waking earlier than you want or you just want to shift the schedule in either direction; these ideas can be applied to make the transition smoother. Time changes are a task, but it works out in the end…until the next time changes. When the time change ends (November 3rd, at 2 a.m.), move your clocks back one hour (FALL BACK) so that what used to be 7 a.m. becomes 6 a.m.
Click below for a consultation to discuss pre or post-daylight saving time regressions with Dr. Vyas.
Board-Certified Pediatrician
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Behavioral Sleep Specialist
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Sleepless in Nola
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Dr. Nilong Vyas
Sleepless in Nola understands the diverse sleep needs of all children. If your children struggle to get sleep, we are here to support you. Make a free consultation appointment.
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