As the end of Daylight Saving Time approaches, many look forward to that extra hour of sleep. But for parents of early risers, “hunkering down” can mean waking up even earlier, as kids adjust to their new schedule, turning those extra z’s into a daily struggle.
Daylight saving time ends on November 3 at 2 a.m. local time, prompting most Canadians to set their clocks back an hour. However, Yukon, most of Saskatchewan and parts of British Columbia and Quebec will remain on standard time.
This change in schedule can impact not only the parents’ sleep, but also the child’s overall mood, concentration and learning throughout the day, explained pulmonologist Dr. Anya McLaren. pediatrician and sleep physician at McMaster University in Hamilton.
“For young children who sometimes wake up early, between 6 a.m. and 7 a.m., when we move from daylight saving time to standard time, it can impact their wake time,” said McLaren to Global News.
“They end up getting up at their usual time for the first few weeks, and if a child wakes up at 6 a.m., then they will get up at 5 a.m. And that can obviously have an impact on parents’ sleep.”
Heather Plante, an Alberta-based sleep consultant, explained that during time changes like “fallback,” parents may notice their young children becoming more clingy, difficult and frustrated, and crying more frequently than usual. usually.
“Babies under one year old may be less coordinated and less able to do things they used to do. They no longer enjoy the same things as before. It’s just about getting them to sleep more,” she said.
Even a one-hour time change can be quite difficult for children, Plante said. Patience is key, as it may take a few weeks for children to fully adapt.
Here are some tips to help your family better cope with the end of daylight saving time.
When the clock goes back an hour on Sunday, it can be tempting to let the kids adjust to the schedule all at once. However, Plante recommends a gradual approach, shifting their schedule by just 10 to 15 minutes each day to ease the transition.
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“It’s a slow process because you’re trying to change their circadian rhythm. And their circadian rhythm is a very specific time when they get tired,” Plante said. “So when you’re trying to change that, you can’t do it all at once, because you’re pushing them into their second wind.”
When children get a “second wind,” cortisol levels rise, Plante said, which can take up to an hour to decrease, making it harder for them to fall asleep.
By adjusting bedtime slightly, you will start to notice after two to three days that they are gradually adapting.
Delay waking up early in the morning
Adjusting bedtime is one thing, but your child may still wake up at dawn, unaware — or unfazed — that the clocks have gone back.
When a child wakes up too early, react as if it’s the middle of the night. Avoid rocking him, feeding him, or any other habit that might encourage him to expect the same thing every time he wakes up. Instead, gently reassure him, tell him “I love you” and encourage him to go back to sleep, Plante explained.
“But then, when it’s time to get up in the morning, if they’re still awake, walk into the room and have a dramatic wake-up call, turn on the lights, open the window and say, ‘Hey, good morning, honey!’ and then they will be delighted to see that you understand that it is time to get up,” she said.
If your child has fallen back asleep, she says, let him sleep until he wakes up.
Adjusting time can be a real challenge for parents of young children who get up early, especially when it comes to nap times. If your little one needs one, two, or even three naps a day, these tips can help you adjust their routine smoothly.
While it may be tempting to adjust your child’s nap schedule based on the time change, Plante recommends sticking to your routine. Avoid shortening, lengthening, or eliminating naps and try to keep them as regular as possible.
“You want to do naps the same way you do at night, moving everything forward by 15 minutes each day… napping during the day is very important, because if you don’t, it completely disrupts your bedtime.”
To create a dark, calming sleeping environment, use blackout curtains or blinds. A sound machine with a gentle ocean sound can also help.
The key is to monitor your child’s sleepiness signals. Keep track of their wake window and don’t push them past their tired point.
“It’s very, very important to pay attention to those signals because then you know they’re ready to sleep. If you miss that window…they often take a shorter nap and it just creates a vicious cycle,” Plante added.
– with files from Katherine Ward of Global News