Daylight Savings Time - Fall Back

Its that time of year again - the days get shorter and darker earlier and we’re back to standard time on Sunday, November 3rd where we set those clocks back an hour. If you’re lucky that means you get an extra hour of sleep (fingers crossed)!

If we’re keeping things positive, going back to standard time is most beneficial because its most in line with our natural wake and sleep cycles. The sun rises when most of us are (read: should be) awake, allowing us to be more regulate our brain and body clocks helping us to be more alert. Because its dark earlier, kids and their bodies know its time to go sleep! In fact, during standard time, infants actually increase their total sleep time and decrease the number of night wakings!

But we can’t ignore that few like it when it gets dark so early. With shorter days = less physical time outdoors. So we need to make sure our kids are getting that physical release so its not released in less desirable ways at home.

So here are some helpful tips for getting kids adjusted to the fall back (albeit, this is the easier time change to deal with):

Infants & Toddlers: infants have no change in their sleep efficiency! woo hoo! With that being said, they are prone to earlier rising until they are adjusted because their mid-point of sleep is about 10-15 mins earlier= earlier rising.

Because infants and toddlers can feel the drain of a longer day and can become overtired aim to adjust their day just by 5-10 mins. So this looks like:

• 5-10 mins later to bed each day for 6 days

• adjust and push back naps by 5-10 mins

• adjust their wake times by 5-10 mins. If you have to wake up your child, push that wake time. If they are awake, keep them in their crib or bed.

  • For toddlers, using an ok to wake clock can be a good practice to set up

• You’ll also want to adjust feedings and meals by 5-10 mins so they get adjusted to how the time change will affect their overall day.

Children & Teens: the older the child, the less you have to really worry about the time change. That being said, if you have an earlier riser or a morning child you may want to adjust their times similar to those above. Otherwise, teens and night owls typically do great with the adjustment to standard time and are likely tired by bedtime because they’ve stayed up an hour later.

You may notice some grogginess and sleepiness the next day. Also watch out for food crutches for energy. We want to cut down on the sweets and carbs as the body adjusts to the time change.

Remember to make sure those children who are highly active get lots of outdoor playtime during the day to compensate for the shorter days and earlier darkness.

Happy sleeping! I wish you all an extra hour of blissful sleep!