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Your Child's Sleep & the Time Change

By Liane Mamo (child sleep consultant, Good Night Sleep Site Ottawa) October 30, 2014

This weekend we shift the clocks back one hour. In the world of B.K. (Before Kids), this was the most sought after event of the year, which meant an extra hour of sleep in the morning and even an extra hour out on the town. Now with kids, this time change could mean a 5:30 am wake time and a later bedtime – a combination of both can result in overtired kids and exhausted parents.

There’s a few ways to approach the time change for your child based on what kind of sleeper they are….

SLEEP SENSITIVE

Fall Forward Time Shift: if your child is more on the sleep sensitive side and you know come Sunday night a 6:30 pm bedtime (which is really 7:30 pm old time) is going to be a struggle, then work at shifting their schedules by 15 minutes for a few days leading up to the time change. Shift everything from wake time, naps and bedtime. Don’t forget to include meals as well. By adding on this extra time, you will gradually get them into a new internal rhythm and allow them to adjust to the new bedtime and schedule with little disruption.

FLEXIBLE SLEEPERS

Go With It: for those children who are solid sleepers and can be flexible with their sleep schedules this new shift in timing won’t affect them as much, however it can take a few days or up to a week for them to fully adjust.  Carry on with your daily schedule at the new times, but always keep an eye out if your child is showing signs of being overtired and adjust bedtime accordingly.

Overall, here are some additional tips for the time change:

Don’t forget to change the time on any toddler clocks before you go to bed!

Ensure their bedroom is conducive to sleep (dark and cool) to encourage a later wake time (remember 6:30 am is now 5:30 am!)

Help adjust their internal clock by exposing them to natural light throughout the day (when it’s time to be awake) and darken the room (when it’s time to nap)

Stay consistent – keep your routine as-is

Don’t fret parents! As with any transition, with consistency and patience their schedule will be back to normal in no time.

Liane Mamo is sleep consultant with Good Night Sleep Site Ottawa and a mother of a smart, fun-loving, creative toddler. Follow Liane on Facebook or Twitter for daily sleep tips and advice. 

Good Night Sleep Site is a Family and Pediatric Sleep Practice ready to provide you with emotional and educational support to help your baby or child with their sleep needs.