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The transition between DST(Daylight saving time) and Standard Time is characterized by more morning darkness and evening light. This can essentially “delay” your sleep-wake cycle, making you feel tired in the morning and alert in the evening. Circadian misalignment can contribute to sleep loss, as well as “sleep debt,” which refers to the cumulative effect of not getting enough sleep on a regular basis.
Humans are most vulnerable to sleep deprivation in early March, as they transition from Standard Time to DST. One study found that the average person receives 40 minutes less sleep on the Monday after “Springing Forward” compared to other nights of the year. (Sleep Foundation)
The clocks going forward can be difficult for both parents and children to adapt to as It isn’t always easy trying to help your child fall off to sleep with the brighter evenings.
Here are 5 ways you can prepare your child for the clock change.
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When the clocks change, it is important to keep a routine both for going to sleep at night and waking up in the morning. Ensuring your child has a simple wind down routine every night will make them aware that it’s nearly bedtime, even though the nights are brighter. This is the same for waking up in the morning, try waking your child around the same time every morning. This will all support your child's biological clock even with the clocks change.
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When the clocks go forward, it signals the start of the longer and brighter evenings. Moving our clocks in either direction changes the principal time cue -- light -- for setting and resetting our 24-hour natural cycle, or circadian rhythm. In doing so, our internal clock becomes out of sync or mismatched with our current day-night cycle.(WebMD)
This is why it’s important to create a healthy sleep environment for your child to help deal with the clock change. Blackout blinds are essential for your child’s bedroom if you want them to get a better night’s sleep after the clock change. Black out blinds will reduce light interference from daylight, street lights and porch lights.
Bloc Blinds’ multi award winning, made to measure BlocOut and BlocOut XL (for larger windows) will provide your bedroom with unrivalled levels of darkness by blocking light around all four edges of your window. They’re cordless and spring operated making them a child safe option as well as being available in a wide range of kid’s fabrics.
Shop the BlocOut and BlocOut XL here: BlocOut and BlocOut XL
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Taking your children to go and play outside in the fresh air will not only keep them active but it will also be great for their sleep. Sleep will be much easier for your little one if they have engaged in physical activity as it will naturally tire out their muscles. However, don’t overdo the exercise and don’t do it too late at night as overtired children can be even harder to get to sleep.
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Watch what your child eats close to bedtime. Bedtime snacks such as banana and warm milk can help your child to feel drowsy and encourage them to sleep as they are filled with tryptophan which increases a natural sedative called serotonin.
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Encourage your child to have some relaxation and wind down time before bedtime. Try to change their last half an hour before bed into something relaxing and non – stressful, reading a book for example. No TV’s, computers or phones this close to bedtime.
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Ultimately, don’t worry, you and your family’s body clocks will soon adapt to the clock changes. A rule of thumb is that it takes about one day to adjust for each hour of time change so be kind to yourself and take it day by day