7 Sleep Tips for the Transition to Daylight Saving Time

It’s that time of the year again – when we move our clocks forward and get ready for longer, light-filled days. The transition from standard time to daylight saving time may be eagerly anticipated by many, but it can also present some challenges, especially for parents. In this article, certified children’s sleep coach Myrthe Stapper will provide tips on how to ease the transition from standard time to daylight saving time for your child.

How can I help my child adapt to the change in time?

The change from standard time to daylight saving time can cause a period of concern and some anxiety. The change in the time of day can disrupt the balance built around our little ones’ routines and sleep schedules. But with a little preparation and patience, we can ease this transition. Here are some tips to help parents transition from standard time to daylight saving time:

1. Choose an approach that suits your family: Gradual adjustment or going cold turkey
Gradual adjustment. Prepare by gradually moving your children’s bedtime and daily routines forward already a few days to a week before the actual time change. Shift their bedtime forward by 15 minutes each evening to give their bodies time to adjust to the new schedule.
Cold turkey. Time your children’s naps and bedtime according to the new time once the time has changed. Keep in mind that it may take a little longer for your children to finally adapt to the new time.

2. Stick to the routine and your sleep rituals: Try to adhere to your children’s normal routine and your bedtime rituals as much as possible. Consistency adds to children’s sense of comfort and safety and helps them fall asleep more peacefully.

3. Optimize the sleeping environment: Due to the transition to daylight saving light, we have longer daylight hours in the evening. A properly darkened room may help your little one to fall asleep more easily.

4. Adapt your daily activities: Adapt other daily activities as well, such as meals and playtime, to match the new schedule. This will help to maintain a consistent rhythm throughout the day and ease the transition.

5. Ensure plenty of daylight: Make sure your kids get lots of sunlight during the day, especially in the morning. This helps to regulate their biological clock and can help them stay awake and alert throughout the day.

6. Pay attention to your child’s sleep signals. Every child is different and deals differently with the transition. Try to follow the new daytimes as closely as possible, but also pay attention to their sleep signals. If your children are overly tired, it may actually become more difficult to put them to bed.

7. Be patient: Don’t expect the adjustment to work perfectly overnight. Be patient with yourself and your children as they get used to the new schedule.

It is normal for some children to need a little more time to get used to the new time of the day. But with a little preparation and patience, parents can help their little ones feel comfortable during these changes and prepare them for spring and summer.