Daylight saving, helping everyone sleep!

It’s daylight saving, the clocks are going forward an hour on the 31st of March. I am relieved that it feels that Spring has finally arrived but we all lose an hour of sleep and it may take you a bit of time to readjust. To help you manage this, here are my tips:

How does Daylight Saving Affect all of us?

Daylight Saving and how it affects Adult Sleep

Even though we only lose an hour of sleep, if you are already sleep deprived, this is going to hurt. According to the National Sleep Foundation may even make us feel as if we are a little bit jet-lagged for the first week.
Your body’s internal clock (or circadian rhythm) may be thrown off course, which can affect how much sleep-inducing melatonin is released and when.

Daylight saving

Recommendations from the National Sleep Foundation to help you manage Daylight Saving

1. Prepare by going to sleep 15- 20 minutes earlier now a few days before, so now. If you missed this blog, then on Saturday night, go to bed earlier, so at the very least you catch up on your sleep.

2. Try to sleep in for about 20 minutes the next morning ( I know that’s hard with young children)

3. Expose yourself to sunlight in the morning, this may help to trick your internal into thinking that nothing has changed and you can get moving.

4. Have a short nap that day but not near bedtime and no longer than 20 minutes.

Some simple tips to help your children manage Daylight Saving

1. It’s not rocket science, if you are pushed for time, ask them to go to bed earlier on Saturday. Make it fun, you might want to agree to have a Spring Party the next day, if they go to bed early the night before.

2. Don’t change the clocks until Sunday, pretend its the same time and allow everyone to psychologically settle with the change. I am all for being gentle.

3. Keep your child’s bedtime routine as much as you can following daylight saving. If you missed my sleep tips for children, you can download it here

4. Some experts recommend splitting the old time and new time.
How does that work?  If you have a child that normally goes to bed at 7:00pm, you would put him to bed at 7:30pm on Sunday night, the first night of the time change.  Do this for 3 nights, putting him to bed 30 minutes later than normal, then on the 4th night put him to bed at the normal time, 7:00pm or whatever is normal bedtime for your child. This takes effort and planning!

5. Many parents make the mistake of allowing their child to have a nap during the day following daylight saving, DONT. Your child may not be sleepy at bedtime.

6. Try to be patient, children will be affected by the change just as much as we are, so give a little during the transition.

7. Expose them to natural light in the morning and invest in dark blinds and Amber/red Spectrum lights rather than blue spectrum lights in the evening.

I hope this really helps and contact me for a consultation if you are struggling to regulate your childs sleep. With Love Catherine