Helping Your Child Navigate a Time Change

In November, the clocks are turned back to standard time (i.e., one hour earlier). For many parents of young children, this can be a bit tricky, as their little ones continue to wake up at the usual time rather than an hour later. The March time change can be even more trying, because we lose an hour’s sleep. Some parents will be tempted to help their children adjust by getting them up at the usual time. Doing this, however, means that your child will be missing out on one hour’s sleep, which could make them cranky. Here are other ways that children struggle during the twice-a-year time change:

• Sleep disruption: The change can interfere with children’s circadian rhythms (their internal clock), making it hard for them to fall and stay asleep at night. It takes about a week for their sleep quality to recalibrate.
• Mood changes: A lack of sleep or poor quality sleep can make children grumpier or more prone to tantrums. The earlier sunset time can also affect mood in sensitive children.
• Difficulty concentrating: Time changes can cause fatigue that makes it harder for children to concentrate at school, which in turn impacts their academic performance.

How does a time change of just one hour throw us off? It all comes down to the invaluable role that light plays in our biological functions. We all have an internal clock that regulates sleep and other bodily functions such as appetite and mood. We are at our best when our sleep-wake cycle (the regular alternation between periods of wakefulness and sleep) follows the sun’s pattern. Daylight saving time means less light in the morning and more light in the evening. The result is a shift in our sleep-wake cycle, making us tired in the morning and alert in the evening.

Try these tips in the lead up to the time change:

• Talk to your child about why, all of a sudden, there is noticeably more (or less) light in the morning and evening. For example, you could explain that the time changes in March and November help us make the best possible use of available daylight, save energy, and enjoy longer evenings in summertime.
• While on the topic of seasonal daylight, refer to our page on the cycle of seasons. Explain to your child that seasons are determined by the amount of daylight we get, which varies according to the Earth’s revolution and the tilt of its axis of rotation.
• If time is becoming a more concrete notion for your child, it may be a good opportunity to teach them how to tell time. Use this printable teaching clock as an aid. If you have any analog clocks at home, set them to the new time with your child on the evening before the time change.
• Get as much daylight exposure as possible; it’s the most powerful way to synchronize your internal clock. Every morning, open the curtains in your child’s room to let the sunlight in and be sure to spend some time outside during the day. Even on cloudy days, natural light has a far greater effect on our internal clock than artificial indoor lighting.

Because sunlight synchronizes our internal clock and takes several days to adjust, we need to keep our wake-up time consistent. Some people suggest gradually shifting bedtime by 5-minute increments in anticipation of the summer-time change. However, this strategy is not foolproof; some children will continue to wake up early despite the bedtime adjustments. In fact, our bedtime does not predict when we wake up. Our bodies tend to wake up naturally at the same time every day, regardless of the time change or when we fell asleep. 

That is why maintaining your child’s bedtime routine is so important (brushing teeth, reading, cuddle time, etc.). Here are a few ways to help your child get a good night’s sleep: 

• Reduce light exposure by installing room-darkening curtains or using an eye mask.
• Keep noise to a minimum and ensure good air quality and a comfortable temperature in their bedroom.
• Make sure the bed and pillows are comfortable.
• Try some relaxation techniques together, such as simple yoga poses.
• Avoid stimulating foods in the evening (chocolate, tea, soft drinks, etc.).
• Tidy up their bedroom (together or by encouraging your child to do it themself) to increase the sense of calm. 
• Make sure all screen devices are put away at least one hour before bedtime.
• Do some reading together.
• Etc.