This
Sunday, March 8 we “spring forward”!
Be sure to turn your clocks ahead 1 hour before you go to bed on Saturday night. If you/your child (ren) typically wake at 6am, then they will likely wake 7am. If you like this change then YEA! Keep naps and bedtime on the new schedule (1hr later).
To protect this new schedule and time make sure you use continuous white noise for all sleep
periods and keep the room really, really dark.
You won’t achieve this without black out curtains or shades.
If
the new time doesn’t work for you, below are some options to help your family
adjust:
Gradually adjust:
This
is ideal for children under 2 or those who don’t do well with big changes. Go to bed 15 minutes earlier every night this
week. Each day, wake up your child 15
minutes earlier in the morning. If
napping, put her down 15 minutes earlier for each nap.
Continue
to adjust the schedule earlier in 15 minute increments (wake up, naptimes, meal
times and bedtime) until you get to your goal according to the new clock time.
Adjusting all at once:
On
Sunday, schedule your 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 (it will feel like 5am)!
If
you think the one-hour adjustment is too much for your child, split the
difference and put her to bed at 7:30 p.m. (new time) starting Sunday night and
for a few days. Then shift bedtime
earlier to 7:00 p.m. Don't forget to adjust your entire schedule eg: earlier wake up time, nap time(s) and meal times.
The
biggest challenge will be to help your child get to the new (later) bedtime
without being overtired! That means you have to make naps a priority. Watch her
sleep windows (look at my blog on the ideal schedule for by age), have a
comforting pre-nap routine and get her down for nap time.
Don’t
forget an early enough bedtime! For most
children that is between 7 – 8 PM.
The
adjustment to the new clock can take a few days, but it seldom takes more than a week!
Sweet
Dreams!
Written by: Michelle
Donaghy
PS:
Ensure your child is going to bed awake, relaxed but awake. On a scale of 1 to 10 and 10 is fast asleep
your child should be at a 5 when they get into bed. It should take them at least 5 minutes to
put themselves to sleep. If it takes
less, your child was to sleepy and it is likely the cause of your night
waking and also your early rising sleep issues (see my blog on early rising issues).
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