Today I woke up at 4am-ish, When wondering what was going on and why wasn't I able to fall right back asleep it hit me: time changing is tomorrow! Yeah, for probably for most of you the change is normal, but from where I come from we don't have it, is not a spring-fall thing that everyone grows up used to.
they would if you let them) or that you want to try an earlier bedtime routine and this is a great opportunity to have it done, But what if you have actually concerns and let's say your kid has been waking up at 6.30 am for the last weeks, From tomorrow that might look like 5.30 am and you might not feel too comfortable with it, in a rainy Sunday morning and days to come, right? so tomorrow you can try to move the naps and meal times a bit later, from 10 min to 30 min later and bedtime. Always keep an eye on your child's sleep cues and if needed have an extra nap in the car or make bedtime earlier, By next week you should be right on the new "normal" time. To help you during this transition You also can follow this 4 clock changing tips to stay in time:
1. Expose your child to sunlight
I know weather is getting colder, but exposing your child to early morning sunlight will help your child's circadian rhythm to adapt better to the time change, so if you are not up for a walk in the morning, you could stay close to the windows and source of sunlight indoors.
2. Focus in naps
Remember sleep begets sleep. Your child sleep habits not just find benefices when napping but not allowing your child to take a nap hoping that will make nights easier seems like the way to go but it's not necessarily true in many cases. Some toddlers +3 years old can go one day without a nap and still have good night sleep. During this week, do what you need to do to have them napping. That way they will be well rested by the "later" bedtime.
3. Do dramatic wake up
When your child wakes up at 5.30 am tomorrow morning, you want keep his room dark and quiet, check on your child and remind him that is not time to wake up yet. Once clock as mark the "allowed" wake up time, if you are still in the room go ahead and leave the room for one minute, come back and sing a morning song, open curtains or blinds, and say "Good morning" that way your child will know how to make a difference between the right time to wake up.
4. Keep realistic expectations.
If you follow a more strict schedule it might be difficult for your child to adapt to a ONE hour shift in just one day. Keep that in mind and allow yourself a more gentle and flexible process, get into small time frames per day until you get into the time you want to be, observe your child seek sleep windows and respond constantly to his needs.
Also remember that you and your child might be feeling a bit odd for a couple of days, be ready, get cozy and enjoy the indoor moments!
Is there any other tip families should know about?, Like and comment to have others know more how to fall right into the autumn time!
Daniela S. Mendez
I've been blessed with two girls that have been my best school and inspiration. I know what it feels to have your whole life affected for lack of sleep, to be too tired to function! Now as a Certified Gentle Sleep Coach® my goal is to help your family to have the sleep you deserve.
Contact me to grab your proven and excellent quality sleep advise!