The end of Daylight Savings Time marks the time when we “fall back” or set our clocks back one hour. Those who aren’t parents delight in the gift of an extra hour of sleep. Those of us who have children fear waking at 5 am instead of 6 am! However, there are some basic techniques you can employ that will help this transition go smoother.

You can begin adjusting your child’s sleep routine and bedtime a week prior to Daylight Savings Time. Beginning Saturday, October 22nd put your child to bed 10-15 minutes earlier than normal. Wait three nights and then move your child’s bedtime another 10-15 minutes earlier on the fourth night (October 26th). The evening after daylight savings, October 30th, move your child’s bedtime up another 10-15 minutes. At this point, with the adjusted time, your child should be going to bed within a half hour of his/her normal bedtime. On November 2nd complete the process by adjusting the time completely. If your child naps it is critical you make the same adjustments to the napping time each day and, if necessary, wake your child to appropriately set up the subsequent naptime and/or bedtime.

Many children will adjust their clocks for waking up along with the gradual adjustments you make to the bedtime. However, for some children adjusting the wake up time may take several weeks. After Daylight Savings wait until 6am to wake your child for the day. If you child is old enough then you can let your child know they need to remain in his/her bedroom until you come to get them to start the day at 6am. If your child is too young for this then you may check on him/her in 15-20 minute intervals and wait to start the day at 6am. If your child normally wakes at 7am and after Daylight Savings wakes at 6:30 am that’s okay (anytime after 6am is a reasonable time for children to wake and begin the day). You may need to put this child to bed another 15-20 minutes earlier to ensure s/he gets enough sleep. After a week or so you can adjust the bedtime back and the wake up time should follow. On the flip side, wake your child, if necessary, to set him/her up for the new schedule. Children have amazing internal clocks and, with consistency on your part, they will adjust their wake up time fairly quickly.

By implementing these easy techniques your family will be back on schedule shortly. If you are having trouble then send a question under the comment section to this blog entry and I will address questions as promptly as possible.