SPRING FORWARD SLEEP TIPS FOR ELEMENTARY SCHOOL KIDS

I truly envy Hawaii and Arizona this time of year- two states that do not observe Daylight Saving Time! But here we are...the inevitable is fast approaching. Daylight Saving Time begins on March 13th with clocks springing forward 1 hour.

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DST really does affect not only children’s sleep patterns but adults, too. In fact, statistically, there is an 8% increase in traffic accidents the Monday after daylight savings time kicks in. The time change can increase our sleep debt – especially in children, who tend to be much more structured with going to bed at the same time every night and waking up at the same time every morning.

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So what is the best way to handle it?

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My advice is to “split the difference.”

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Let’s say your child usually goes to bed at8:00pm. I recommend putting that child to bed at 8:30pm for the first three days following the time change (this will FEEL like 7:30 to your child) so it may take slightly longer for them to fall asleep. That’s okay! Stick to your normal routine and keep your rules the same. On the 4th night, go back to your child’s normal bedtime. It will take about a week for your child’s body to get used to this. Side note: if your child is already going to bed later than they should, then you probably don’t need to make an adjustment at all!

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Now let’s talk about handling morning time. The good news is spring forward works in your favor if you have an early riser! Woo hoo! If your child normally wakes at 7:00am, it will FEEL like6:00am at that time so they may still be asleep. In general, having a digital clock or an Ok-to-Wake clock is a fantastic idea for kids. They really need a visual of when it is an appropriate time to get out of bed and start their day. The National Sleep Foundation recommends at least 9-11 hours of sleep at night for school-aged children. As a sleep consultant, I recommend getting as close to 10-12 hours as possible.

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Here are my best sleep tips if your child struggles with going to bed:

*Have a 20–30-minute bedtime routine and use a timer so no one gets distracted! Children can even help pick out the activities in their bedtime routine.

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*Send your kids to bed at the same time every night so that their body is ready to sleep! Our bodies literally have a clock (circadian rhythm)!

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*Turn off those screens- screens put out a massive amount of blue light which our brains associate with sunlight and therefore daytime. So screens before bed can actually have the unwanted effect of firing your kid’s system up when it should be powering down. Shutting them off1-2 hours before bed is recommended.

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*Avoid caffeine in the afternoon and evening!

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*Make your child’s room as close to 100%dark as possible. It’ll make a world of difference in how easily they fall asleep; I promise. If they insist on a night light, it should be red or orange in color so it is less disruptive to their sleep.

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I hope you’re ready to take on the upcoming time change! Remember- kids who sleep well will be happier and more ready to learn!

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