On Nov. 6 at 2am, clocks will be turned back one hour.
That means an extra hour of sleep.
Eventually bodies will adjust to the new time, but for more control over a child’s sleep, here are some tips on how to prepare for the fall-back transition.
There are two options to choose from depending on which would best suit the conditions.
Rip off that Band-Aid
Put the child to bed one hour later. Continue with the same calming bedtime routine and put them to bed the same way as any other night – but one hour later.
The night before have an age appropriate conversation explaining to them that they will get an extra hour of sleep and that mom and/or dad will go and get them when it is time to wake up.
If they have a toddler clock (like a Gro-Clock), set the clock for one hour later and do not get them up until it is the “new” appropriate time to get them out of their sleeping space.
Slowly transition
This is a more gradual approach. A few days before the clock change, push the child’s bedtime later by 15 minutes, but still keeping their bedtime routine the same.
Then every few days add another 15 minutes, until the one hour mark is met.
Adjust the wake-up times to go along with the bedtimes.
This will prevent the overtiredness from accumulating a sleep debt.
Adapting
This is the easiest of the daylight savings transitions. It becomes darker earlier in the evening and will stay darker later in the morning, which makes it easier for children to fall asleep and stay asleep.
Remember, bedtimes and wake-times will take an adjustment period of about one week, but with consistency, it will be a much smoother transition.
Naturally, bodies will adapt to the new time change, so adults do not need to plan ahead, stay up later, or sleep in later.
If adults are well-rested, they will have more patience, better immunity, have more energy, and feel better.
This means they can be the best parents and sleep role-models they can be for their children.
For more information visit www.goodnightsleepsite.com/wellington.
Submitted by Emily O’Gorman, a certified sleep consultant with Good Night Sleep Site Wellington who lives in Fergus.
