Top 3 Tips to Get Through Clock Changes With A Toddler

With the arrival of fall, the days have already started getting shorter, and before we know it, the dreaded time change in early November will be messing with all of our sleep schedules. For many families, especially those with young children, Daylight Savings Time (DST) is a challenging adjustment. While the purpose of DST is to make use of extra daylight to conserve energy, no one seemed at all concerned about kids’ sleep needs when they brought it into practice! However, if you follow my Top 3 Time Change Tips, you and your family will make it through well rested.
 
1. Plan ahead for the later bedtime. The best approach to dealing with time changes is to do it gradually.
 

• About 10 days before the clocks go back (around October 27th this year), extend bedtime by about 15 minutes every 3 or 4 days. This is easily achieved by gradually starting the bedtime routine just a few minutes later each day.

 
2. Control the light. Any kind of light has an effect on our circadian rhythms (our own body clocks) so it’s important to use that to our advantage. To help your child stay awake a few minutes later each night as you extend bedtime:
 

• Expose your child to bright light until it’s about time to start their bedtime routine. Getting this extra exposure to light in the evening will help keep them awake while going through these adjustments.  

 

• After DST has occurred, use blackout blinds or dark garbage bags to help keep the morning light from seeping in and waking up your child too early.

 
3. Delay the morning routine.
 

• If possible, delay your child’s breakfast or morning feed by the same increments as you are extending bedtime. So every 3-4 days, in coordination with bedtime change, breakfast will start 15 minutes later in the morning.

 
No matter how prepared you are it can still take a few days to fully adjust to the time change. However, if you can implement these tips prior to Sunday, Nov 6th, you will be in for a much smoother transition.
 
Happy Sleeping!
 
Ashley
 
 
​
Ashley Cooley is a Health Promotion Specialist, Childbirth Educator, and Child Sleep Consultant with Citadel Sleep Consulting. She lives in Halifax, Nova Scotia with her husband and two toddler girls. She’s passionate about sharing her real life experiences and certified knowledge to help families sleep better. 

---