As daylight savings time approaches this weekend, parents everywhere are bracing for the inevitable shift in sleep schedules. While "falling back" may seem like an opportunity to gain an extra hour of sleep, it can throw your toddler’s carefully crafted routine out of sync. But with a little preparation, you can help ease the transition and keep your child’s sleep schedule on track.
Here’s how to get your kiddos ready for the time change, ensuring everyone gets that extra hour of rest!
⬇️ Sample schedules below ⬇️
1. Gradually Shift Your Schedule
One of the best ways to handle the fall back time change is by slowly adjusting your child’s schedule. Instead of making a sudden one-hour leap, try shifting their routine by 10-15 minutes each day, starting a few days before daylight savings. This gives their internal clock time to adjust gradually, so when the clock shifts back an hour, their body will be more aligned with the new time.
Pro tip: Use mealtimes, nap times, and bedtime as anchor points in the schedule to help regulate their internal clock.
2. Maintain a Consistent Bedtime Routine
Keeping bedtime routines strong and consistent is always important, but it’s especially crucial during a time change. Stick to your usual bedtime rituals—whether it’s reading a book, singing a lullaby, or a calming bath. These familiar activities signal to your toddler that bedtime is near, regardless of what the clock says.
Consistency provides security and helps little ones feel more at ease, making the transition smoother for both them and you!
3. Get Outside and Play Before Bedtime
Fresh air is a powerful tool for helping children sleep better, especially before a time change. Try to get your kids outside for some active play in the evening hours leading up to bedtime. The combination of physical activity and exposure to natural light will help regulate their internal clock, tire them out, and allow them to sleep more deeply.
If it’s chilly, bundle them up and head to the park or for a short walk around the block. A bit of outdoor time can work wonders on their ability to settle down for the night.
Embrace the Extra Hour of Sleep
With these simple strategies, you can help your toddler transition smoothly through the daylight savings shift. And who knows? You might just get to enjoy that extra hour of sleep without a 5 a.m. wake-up call from your little one!
So as daylight savings approaches this weekend, start preparing your child’s sleep schedule now. With a little planning, the fall back can be a restful experience for the whole family.
Sample Schedules:
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