Tips for a Less Cranky Time Change!

It’s almost time to “Fall Back.”  Help your little one ease into the time change with these tips!

On November 7thwe will be “gaining an hour” when we “Fall Back”, and re-set our clocks back one hour.  In the morning, a child that wakes at 6:00 a.m., may now wake at 5:00 a.m.!   How can we get them adjusted without being be woken at the crack of dawn!  We are already pretty sleep deprived, trying to do laundry, dishes, and pay bills once our children fall asleep – the last thing we need is for them to wake up an hour earlier!!

Here are some tips for a smoother time change:

First of all, the best way to help a child regulate sleep is to have a very definite sleep routine that they can count on.  This would include a number of steps that are repeated in the same order each night, and start at the same time each night, to help trigger their body to know it is time to sleep. 

A child’s sleep routine should be less than 30 minutes long, and typically include bathing (add about 10 minutes if a bath is a part of the routine) or face washing, teeth brushing, toileting or diapering, putting on PJ’s, and reading a book.  

My children begged for the same good night song I sang to them every night, until they were about 12 or 13 years old!  This was the final sleep trigger for them, and the end to our nightly routine.

Studies also show that it is helpful to limit screen time before bed. Children should stop using electronics, or watching TV at least a half hour before you start your bedtime routine.  The light coming from screens actually affects our brain chemistry, keeping it on “awake mode."

To prepare for a smooth time change, you can then adjust the time of your bedtime routine to start 15 minutes later each night for four nights before Saturday November 6th, when the time changes.  

So, if you normally start your routine at 7:00 p.m., to prepare for the time change, on Wednesday November 3rd, you would start at 7:15 p.m., and Thursday, November 4th, start at 7:30 p.m., Friday, November 5th, start your routine at 7:45 p.m., then on Saturday, November 6th , you will start your bedtime routine at 8:00 p.m.   So, on Sunday, November 7th, you go back to your 7:00 p.m. routine start. 

If you fear your child will have more trouble adjusting, you can start a week in advance, and start your routine just 10 minutes later each night.   You can still expect your child to need about a week or two to fully adjust, but easing them into it will definitely make this adjustment period shorter and smoother for your family.   Best of luck for a less cranky time change when we Fall Back on November 7th ⏰

Valerie Frost-Lewis, MS Ed. is the owner of The Peppermint Tree Child Development Center, offering child care in Toms River NJ.  The Peppermint Tree Child Development Center is a state-certified, non-sectarian, non-denominational center that offers a program developed for young, inquisitive minds. The Peppermint Tree is a proud participant in Grow NJ Kids, to assure high quality early childhood education for our children. For a tour of the school or more information on their curriculum, visit their website or call: 732-929-2500.

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