The beginning of daylight saving can wreak havoc with a child’s sleep.
Lighter evenings can disrupt bedtime routines and your ‘me time’.
But with some planning, your child won’t even notice the clocks winding forward an hour on 7 October.
Sleep consultant Cheryl Fingleson says preparation is really the key when it comes to minimising the impact of daylight saving on sleep.
The Sleep Coach says gradual adjustment is the best method, especially with children who are sensitive to change or are early morning risers.
“For sensitive children and those who are highly strung, a week or 10 days before daylight saving start moving their bedtime by 10 minutes for a couple of days, then 10 minutes for another couple of days,” she explained.
“This means when the clocks change you are on the right time.
“For those children who aren’t so sensitive, you can move it 15 minutes and 15 minutes (earlier).
“It’s not difficult. It’s good to move it slowly.”
For example if your child’s bedtime is 7pm, move it to 6.45pm, 6.30pm, 6.15pm and then 6pm. When daylight saving starts, 6pm becomes 7pm (bedtime)!
Mrs Fingleson says it is also important to gradually move forward a child’s nap and meal times.
“Exhausted babies and children are less flexible and unable to adapt to change. Rested children sleep better,” she said.
However, she advises not to extend naps or let your child sleep in.
“Re-set your child’s body clock by exposing them to natural light in the morning and have an electronic sunset in the evening by dimming lights and keeping the mood quiet and mellow,” she said.
“Cut out screen time during the late afternoon and evening.”
Mrs Fingleson also recommends investing in black out blinds or dark curtains for your little one’s bedroom.
“Even a little bit of light disrupts sleep and the production of the sleep hormone melatonin,” she explained.
Other tips from The Sleep Coach include:
– Consider temperature changes. Your child might be too hot in their winter bedding and pyjamas.
– Stick to a consistent bedtime routine.
– Make bedrooms sleep friendly – dark at night and free of screens and excess noise
– Don’t worry too much. Whatever method you choose, your child’s body clock should begin to adapt by the end of the week or two
Finally, it’s not too late to adjust your child’s bedtime If the clocks have already moved forward.
Mrs Fingleson says you can still use the gradual adjustment process by moving everything (meal times included) earlier. She also recommends exposing your child to sunlight in the morning to help reset their body clock.
The 2018-2019 daylight saving period begins in Victoria on Sunday 7 October 2018, when clocks will go forward one hour at 2am.
The conclusion of daylight saving in 2019 is Sunday 7 April, when clocks will go backwards one hour at 3am.
