Help your child adjust to the end of daylight saving time

The end of daylight saving time extends the day by an hour, but can still disrupt sleep patterns. At 2 a.m. on Sunday, November 3rd, Daylight Saving Time ends and clocks change to 1 a.m
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Daylight saving time for 2024 ends on November 3rd and it often feels like the unofficial start of fall and winter. And even if it means just stepping away for an hour, every parent can tell you what that hour means for the mood and health of their child and perhaps the adults too.

Because of this seasonal time change, most of us find it a little harder to get out of bed. This can be even more difficult for children because they need more sleep and do not adapt to changes in their sleep schedule as easily as adults.

“There is a lot of research into the effects of daylight saving time changes on our health. The time change can really disrupt a child’s normal sleep schedule,” said Dr. Muhammad Homsi, a pediatric neurologist at Ascension Saint Alexius in Hoffman Estates.

“Even this change in hours disrupts a child’s internal clock – their circadian rhythm – and they have to adapt.”

Homsi says there are several steps you can take to help your child adjust to the end of daylight saving time.

Change bedtime gradually

In the week before the relapse, adjust your child’s bedtime and nap times by a few minutes per day. For example, if your child usually goes to bed at 8 p.m., move that bedtime by 10 to 15 minutes every few days before the time change. If you have to retire between 9 p.m. and 8 p.m., your child will already go to bed at that time.

Even later, rise and shine

When you wake your child in the morning, gradually move this time later so that he or she can sleep well at night. The same applies here: At the time of the change, your child will wake up on time. Make sure to keep the bedroom dark so that your child can sleep a little longer. But be prepared for your child to get up a little earlier too.

It’s not just about sleep

Changes over time, whether falling behind or jumping forward, affect more than just our sleep. Similar to the plan to gradually adjust your child’s sleep time in the week before Daylight Saving Time ends, do the same with your other scheduled activities, such as meal times and play times. This will also help your child adapt to their body’s natural rhythm over time, creating a calm and relaxed mood.

Above all, be patient

Children can be just as confused as adults by sudden changes in their schedules and the accompanying lack of sleep, but they are unable to communicate this frustration. Collapses can occur. Be prepared to calm their mood and help them adjust to the change. And this happens twice a year, so just try to be prepared for it.

“Every body adapts over time and responds differently to the transition,” Homsi said. “With preparation, many parents will hardly notice a difference a day or two after Daylight Saving Time ends. But some children may need more time to adjust to the time change.”

And he says parents should also be prepared to take care of themselves. Proper preparation for the whole family will ease the transition to the shorter days of winter.

• Children’s Health is an ongoing series. This column was provided by Ascension Illinois.