5 Tips to Help You and Your Child Cope with 'Springing Forward'
Good news! ‘Springing Forward’ is much easier than ‘Falling Back’! Here are my top tried and true tips on how to spring forward in style (and keep your sanity):
Practice Solid Sleep Hygiene
Continue with the bedtime routine you have been employing each and every night. Keep the routine consistent no matter what time you are putting your child to bed.
Keep Them Active
Tire. Them. Out. No, seriously. During the weekend of Daylight Saving and the week after, get your child out each and every night and get them super tired. Before you begin your bedtime routine, have them outside for at least a half hour after dinner and then come back in to employ your sleep routine. Remember, rigorous outdoor activities only!
Adjust Their Schedule
If you are feeling that your little one isn’t going to appreciate this time change, start putting your kids to bed 10-15 minutes ahead (and shifting every two days) a week prior to the change.
‘Split the Difference’
This technique is used by sleep trainers and parents alike. ‘Splitting the difference’ means putting your child down to nap and for the night 30 minutes later to allow for natural adjustment. For example, if Johnny’s nap time is at 10:00 am each day, you would put him down for his nap at 10:30am instead. Try the same in the evening. By day 4 or 5, sleep sorts itself out and your child will likely be on a consistent (and good!) routine.
Blackout Curtains
Remove any light in their room by putting up blackout curtains. You can purchase low-priced shades to help with the shift.
This post was written by wellbe pediatric development and sleep consultant Marie Hooper, MA, PhD Candidate.