Daylight savings time is coming to the United States and Canada in just TWO weeks, on March 14. (It's not until April in Mexico.)
Parents often ask if they can just keep their child’s schedule the same while the clock “springs” forward, to instantly create a later bedtime and later wake time.
The answer is that yes, you can… but it can be a little tricky to maintain. The main challenge is that in order to keep naps from shifting, you have to keep meal times the same as before, also. So if your child ate at 7, 12, and 5 before, you will now need them to eat at 8, 1, and 6.
Likewise, if your child woke at 6 am, napped at 1, and went to bed at 7 pm, your child will need a wake time of 7 am, a nap time of 2, and a bedtime of 8 pm.
The wake time and the bedtime should be pretty easy to maintain but if your child goes to daycare and preschool, you may not be able to control the nap time nor the lunch time. Just something to keep in mind.
Also, in the United States and Canada, the days are getting increasingly long. In order to prevent early wakings, you may need to up your game when it comes to keeping your child’s room dark. If you haven’t yet invested in blackout shades, do so. It’s seriously one of the best investments you can make in the health and happiness of your family.
Even if you do have blackout shades, you may need to address light coming in around the edges. If you haven’t bought them yet, consider buying extra-large ones that go around the window frame instead of inside the window frame. If you have already made the investment, consider painter’s tape around the edges. It may look ugly, but a few minutes of extra sleep in the morning is worth it, no?
At naptime, check if light is streaming under your child’s door. It may not keep her from falling asleep, but it may lead to a shorter-than-optimal nap time. If this is an issue, put a towel at the bottom of the door to block the light.
Don’t forget to keep white noise running during naps and all night long. It can be very hard to convince a child to go to sleep when it’s still light out! If he can hear the rest of the family having fun, that will only make things worse. White noise is your best friend in this situation.
If your family is struggling with early wake times, why not schedule a free consult to see if you can all get a little more shut-eye?
Abby Wolfson is a pediatric nurse practitioner, certified child sleep consultant and certified life coach for parents. She divides her time between Brooklyn, NY and San Miguel de Allende, Mexico.