As a new season approaches, so does the biannual tradition of adjusting our clocks to save daylight time. This change can disrupt routines and sleep patterns for many families, leading to groggy mornings and cranky evenings. However, with some planning and preparation, you can ease the transition and ensure a smoother adjustment for everyone in the household.
Here are a few suggestions:
Planning Ahead
One of the most effective strategies to mitigate the effects of daylight saving time is to gradually shift your family's bedtime routine in the days leading up to the change. Starting a few days before, begin moving bedtime by 15 minutes earlier/or later each night. This gradual adjustment allows the body to acclimate to the new schedule, making the transition less shocking when the clocks spring forward or fall back.
Embrace Natural Light
Exposure to natural light is crucial in regulating our internal body clocks or circadian rhythms. Encourage your family to spend time outdoors, especially in the morning, to help reset their internal clocks and promote wakefulness. Opening curtains and blinds to let natural light into the home can also help signal the body that it's time to wake up and start the day.
Limit Electronics and Blue Light Exposure
In today's digital age, electronic devices are everywhere in our daily lives. However, the blue light emitted by screens can interfere with our body's ability to produce melatonin, the hormone responsible for regulating sleep. To promote better sleep quality, establish a "screen-free" bedtime routine for children and adults. Power down electronic devices at least an hour before bedtime and opt for calming activities such as reading, bath, or listening to soft music or a meditation story instead.
Beware of Blue Light
While limiting screen time before bed is important, it's also essential to be mindful of other sources of blue light in the home. Many modern electronics, including smartphones, tablets, fans, on and off switches, and even some light bulbs, emit blue light that can disrupt sleep patterns. Consider investing in devices with adjustable settings or "night mode" features that reduce blue light exposure in the evening. Additionally, encourage children to use amber-tinted glasses that block blue light if they need to use electronic devices before bedtime.
Awareness, planning, and preparation can go a long way in maintaining healthy sleep habits for the whole family during this transition and all year round.