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Daylight Saving Time and Sleeping: Tips

2021-03-24 00:00:00

Written by Amber Simons

Daylight saving time (DST) is almost here! Which means it is easier to get up, but harder to fall asleep. Why? Because our body’s internal clock revolves around daylight.
Simply keeping the same schedule when putting your child to bed will not, unfortunately, work. Because the hormones in the body that regulate sleep are still in tune with wintertime, and it takes one week (on average) for children to get used to the new times. So here are some tips to help make this process easier.


  • Make sure your child gets enough sleep during the day (especially in advance)
  • Open the curtains straight away in the morning, so that the natural light comes in
  • Go outside first thing each morning and be sure to get some exercise early on
  • In the evenings, create a dark environment inside, to follow your routine by drawing the (blackout) curtains and dimming the lights; dusk activates the sleep hormone
  • Also remember to adjust your mealtimes to DST as soon as possible, as the digestive system is linked to sleep rhythm
  • Pay attention to the bedtime ritual and pay extra attention to your child’s sleep signals

If your child is really having a great deal of trouble adjusting their sleep rhythm to DST, then you could also work towards it in steps: Shift their bedtime by 10-30 minutes each day (depending on your child’s age and tiredness). For example: If your child normally always goes to bed at 7:30 pm but can’t get to sleep earlier than 8:30 pm after DST has come into effect, then put your child to bed at 8:15pm the first evening, at 8:00 pm the day after that and so on until you have worked your way back to their usual bedtime.

And last but not least
Remember that every child is different and reacts differently. Be flexible, even with yourself, and don’t worry if it takes a little more time. Ultimately, your child will always make up for any lack of sleep they experience.

Would you like to find out more about sleep signals, bedtime rituals and how to ensure a good sleeping environment? Then read our other blog or book a visit to ask all your questions.

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