On Sunday the 10th time will spring forward and we can finally kiss the long, dark, winter days goodbye! It’s funny because before having kids, this was likely the time change that you dreaded. In fact, it has such an impact on our bodies, that we see a 6% increase in car accidents the day after DST from the one-hour loss of sleep. This is due to the pretty significant impact even just ONE hour less of sleep has on our attention, and cognitive abilities. There is also an acute increase in health consequences such as heart attack and stroke. Yikes!

On the bright side, after having kids, this means your 5am early bird baby, now wakes up at 6am! Hurray! Early morning wake RESOLVED (kind of).

So how should you prepare your littles (and yourself) for the time change?

Read along and find out!

For the planner: 

Starting today, start to shift your baby’s bedtime and nap times earlier by 10-15 minutes through Wednesday, then another 10-15 minutes through the end of the week. Come the time change, you will be on the adjusted new time. I recommend that you also shift your schedule earlier instead of doom scroll so that it doesn’t way as heavy on you either.

To note: 

For babies under 6 months old that are NOT on a set schedule yet, you won’t really feel a difference. You will still follow awake times. If you want to get baby on the earlier time, just wake them 15 mins earlier and start your awake window. 

For the “go with the flow” parent: 

Wait for the time change to happen on Sunday, and starting on Sunday, allow all sleep times to be 30 minutes later (this will feel earlier for your child). After a few days, shift back to your regular schedule.

Recommendations:

• Sunlight exposure between 8-10am helps our bodies regulate their internal clock
• For toddlers and older kiddos, make sure you are tiring them out with physical (ideally outdoor) activity in the afternoons so that they willingly go to bed a little earlier.
• Be mindful of mealtimes and adjust those gradually. A hungry human is an emotional human.
• Don’t stress! It isn’t a big deal, our bodies adapt, and if you feel like you are struggling post time change, you can always schedule a tune up call with me.

On a personal note, I am pretty concerned about this shift because as it is my 5 year old has been struggling to go to sleep at her normal time. I have been pulling out all the strategies that I offer my clients, but in her case I really think there is an underlying medical reason that we have yet to resolve. I am going to resort to some long outdoor time and a relaxing bedtime routine and hope for the best!

xxx

Steph