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While the promise of extra light in the evenings is appealing, no one with preschoolers enjoys how the “spring forward” shift messes with sleep routines. Research has shown that a one-hour shift in sleep disrupts sleep cycles for up to a week and sometimes more. For many families with preschoolers, this may mean early morning wakeups, refusing to go to bed, skipping naps, or even extra waking throughout the night. Here are a few steps you can take to help your preschooler stay on track with their sleeping habits.
Adjust Sleep Time Early
Now that you know it may take some time for your preschooler to adjust, do not just set the clock forward an hour one night and expect them to get back to normal. Instead, start pushing bedtime earlier by 10 or 15 minutes each night about a week before time change happens. If your preschooler goes to bed at 8 PM, put them to bed at 7:45 PM, then 7:30 PM, and so on until they are going to bed at 7 PM a day or two before the time change actually happens. If possible, wake them up a little earlier, as well. This approach is not as shocking to their sleep rhythm.
Stick to a Routine
When daylight saving time begins, it is important to stick to your preschooler’s normal bedtime routine. Whether you give your child a bath, read a book, or snuggle together, bedtime routines help your child’s mind prepare for sleep. You may have heard the phrase, “Sleep begets sleep.” Being well rested before time change will help your child adjust better after time change. So, do not skip out on normal bedtime routines to try to make up for that lost hour.
Daylight and Darkness
Daylight Saving Time throws that natural cycle of sleep and wake out of whack. It is especially hard to get your preschooler to go to bed when the sun is still shining. Invest in some blackout curtains! During the week before and after time change, it is important to get lots of natural sunlight. Then, in the evenings, dim the lights and turn off electronics about 30 minutes or so before bed.
Implementing these changes early on will help you and your preschooler transition into time change more smoothly.
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