CHANGE IT
Fall back into a better bedtime schedule
October 30, 2009
When the clocks return to standard time this weekend, parents can help their kids “fall back” into an earlier bedtime routine.
Later bedtimes set during summer’s long daylight hours can stick around like an unwanted - and exhausting - house guest, says Tracey Ruiz, the “Sleep Doula,” a consultant who helps parents get their children to sleep better at night. When kids are staying up until 9 or even 10 p.m., it's not enough sleep to stay alert in school and avoid moodiness.
But as the days get shorter, some parents might have already started reaping the benefits. "More darkness can trick little ones into going to bed earlier and sleeping longer," says Ruiz.
When the clocks roll back on Sunday, your child will have 9 p.m. sleepiness at 8 p.m., and no idea he is now going to bed an hour earlier.
"This is a huge bonus to parents I work with whose children have late bedtime patterns and routines," says Tracey. "It also provides an extra hour for parents to connect with their partners."
Here are her tips for getting back on track:
Use the clock. If your child doesn’t have one, get a digital alarm clock. Tape over the minute numbers and explain that he or she goes to bed at the number “8” and wakes at “7” (or whatever realistic time works best).
Keep it simple. On Sunday evening, with Halloween’s sugar highs (hopefully!) worn off, go about the bedtime routine as you always do, but start earlier. (Normally you would try this on the eve of the time change but, if your child is trick-or-treating, that may be unrealistic.)
Promote staying in bed. While your early riser may be up even earlier in the initial days, tell your child to wait in bed a few minutes later each morning until you reach the desired wake-up time.
Be consistent. Keep snack, lunch and nap times on their usual schedule
More from Tracey Ruiz:
Support for new moms
The Sleep Doula
More on our Babies and Pregnancy page