“Fall Back” for End of Daylight Savings Time

“Fall Back” for End of Daylight Savings Time
Posted on 10/10/2016

 


“Fall Back” for End of Daylight Savings Time

Daylight savings time ends at 2:00 am on Sunday November 6, 2016.  Most neurologists and sleep experts will agree that gaining an hour is easier on our bodies than losing an hour in the spring.  However, any change in our sleep schedule does have an impact.  The biggest suggestion is to work your way into the time change over the course of a week or two. 

Evening is usually a little easier for families to make adjustments to than mornings.  So start by delaying dinner and  have your child stay up an extra 15 minutes later two weeks out from the time change and a  both for a half hour later the week before.  If you’re the kind of family that can adjust your morning routines without being late to school or work, try letting your child sleep in at least 15 minutes later the week before the time change. 

Sometimes children wake too early after the time change.  If they are old enough and responsible, explain that it’s too early to get up.  Let them doze for a while or read or play quietly in their bed until it’s time to get up.  Young children might need you to set a timer to help them better understand time.  If you are concerned about your morning routine falling apart, let them get up and get ready and then take the extra time to talk, read, or watch some morning TV.  Usually by just delaying bedtime, most children will start to sleep later on their own in a week or two.

However, not every family can make these pre adjustments to the time change   If it’s a struggle for your family to pre adjust, experts agree it’s most important to keep to established routines.  Transition to bedtime with quiet time.  Shut off electronics and make time for reading and snuggling.  This signals your child’s brain to get ready to sleep. 

Keep in mind that we are all different and some of us can adjust to the time change easily.  Others will initially be exhausted and cranky, but within a week or two their bodies make the adjustment.  And don’t forget yourself.  Do what you can to be well-rested so you can support and navigate your family through this transition.

Sources:  Dr. Tovah Klein, Director of Barnard College Center for Toddler Development and Dr. Daniel Lewin, Associate Director of Sleep Medicine at Children’s National Hospital.