In the US on Sunday, March 8th we “spring forward”! Be sure and turn your clocks forward 1 hour, before bed on Saturday night March 7th (in Europe, it on March 29).I always think that losing sleep is a bummer, even if it's just 1 hour!
If you have kids this change may help you sleep later. Here's how - If you/your child(ren) typically wake at 6am, then they will likely wake 7 AM on the new clock ... if 6 AM was their usual wake up time. If you like this change then YAY! This is a great fix for an early riser. See more tips below.
Grown-ups and teens may have difficulty with this change as most go to bed too late as it is and to properly adjust to this time change we should go to bed earlier and on Monday we have to get up an hour earlier too.
1. Do nothing to fix early rising
If you/your child(ren) typically wake at 6am, then they will likely wake 7am. If you like this change then YAY! This is a great fix for an early riser.
Keep meals, naps, and bedtime on the new schedule (1hr later). To protect this new wake up time. You may also want to use continuous white noise for all sleep periods and keep the room really, really dark with blackout curtains.
2. Gradually adjustThis is ideal for children under 2 or those who don’t do well with big changes (eg: kids with developmental delays, autism, baby's under 6 months, etc).
Go to bed 15 minutes earlier every night this week. Then each day, wake up your child 15 minutes earlier in the morning. If napping, put baby/child down 15 minutes earlier for each nap.
3. Adjusting all at onceOn Sunday, schedule the day (wake up, meals, naps, and bedtime) on the new clock time. But don’t start your day any earlier than 6am on the new clock time. We call this the cold turkey method.
You will benefit from getting the family up an hour earlier on Sunday to avoid any bedtime difficulties on Sunday night. If wake up time is typically 8 AM on Sunday, then continue with that plan even though the body will think it's 7 AM. That will help everyone be more tired on Sunday night and have an easier time going to sleep.
4. Split the difference
Don't forget to adjust your entire schedule in the same increments eg: earlier wake-up time, nap time(s) and meal times.
Here is an example for a child on a schedule of 8 PM - 7 AM
- Tuesday & Wednesday night: bedtime 7:40 PM, wake time 6:40 AM
- Thursday & Friday night: bedtime 7:20 PM, wake time 6:20 AM
- Saturday & Sunday night: bedtime 7:00 PM, wake time 6:00 AM
5. Make naps a priority this week
6. Watch the sleep windows
8. Lots of natural light
9. Make bedtime a priorityDon’t forget an early enough bedtime! For most children that is between 7 – 8 PM. Don't wait until your child is rubbing his eyes, yawning, or whining — that's probably too late. Put him to bed earlier. Even 15 to 20 minutes of extra sleep can make a difference.
10. Essential Oils
- doTERRA Serenity Restful Blend
- doTERRA Serenity Restful Complex Softgels.
- doTERRA Calmer Roller Bottle.
Adults - Additional ways to use Serenity Blend:
Baby or Children - Ways to use Calming Roller:
- Apply to bottoms of feet at bedtime to help unwind before going to sleep.
If you have questions about these products or essential oils contact me to set up a free 30-minute education around your health goals.
Everyone will feel the effects of clocks moving and most adjust within 5-10 days
PS: If you are having sleep struggles after the time change, please schedule a time for a reboot (for my current clients) or a consultation if you are a new family. (click here to schedule that consultation today)