Daylight Savings Time is fast approaching on March 9th, and for many Canadian families, that means one thing—disrupted sleep schedules and chaotic mornings. But with a little preparation, the transition doesn’t have to be a struggle.
Sleep expert Amanda Jewson, in collaboration with Eggo, is here to help families adjust smoothly to the clock change with expert-backed tips. From gradually shifting kids’ sleep schedules to maximizing morning sunlight and simplifying breakfast routines, Amanda shares practical, stress-free strategies to help households wake up refreshed and ready to take on the day. —Noa Nichol
Why is Daylight Savings Time such a challenge for families, especially for kids’ sleep schedules?
Daylight Savings Time (DST) throws a wrench into sleep schedules because our bodies rely on light cues to regulate our internal clocks. Kids, especially younger ones, thrive on consistency, and even a one-hour shift can make it hard to fall asleep at night and wake earlier in the mornings! Suddenly, bedtime and wake-up times feel ‘off,’ leading to overtiredness, crankiness and disrupted sleep cycles. For parents already battling bedtime resistance, DST can make it even trickier to settle kids down at night and wake them up in the morning.
How far in advance should parents start adjusting their child’s sleep schedule before the time change? What’s the best way to ease into it?
Ideally, parents can start shifting their child’s sleep schedule 3-4 days before the time change. The easiest way is to adjust bedtime (and wake-up time) by 15-minute increments each day. For example, if bedtime is usually 7:30 PM, shift it to 7:15 PM, then 7:00 PM and so on. This gradual approach helps the body adjust without a dramatic shift all at once.
Maintaining routines is key during this transition—what are the most important elements to keep consistent?
Consistency is everything when it comes to sleep. The most important elements to keep in place are:
- Bedtime routine: Stick to the same calming activities before bed (e.g. bath, books, bed).
- Wake-up time: Even if kids are groggy, keep wake-up time consistent to help their body clock adjust.
- Nap schedule: Try to keep naps at the same ‘clock’ time to avoid overtiredness.
- Screen time limits: Blue light from devices can make it even harder for kids to fall asleep, so keep those boundaries in place.
Can natural light exposure really help reset the body clock? How long should kids (and adults!) be outside in the morning for it to make an impact?
Yes! Natural light exposure in the morning is one of the most effective ways to reset the body clock. Sunlight suppresses melatonin (the sleep hormone) and signals to the brain that it’s time to wake up. Ideally, 30-60 minutes of outdoor light in the morning can help regulate sleep cycles. Even if it’s cloudy, getting outside first thing can make a big difference!
Parents already deal with morning chaos—what are some practical tips to streamline the wake-up routine and avoid groggy, cranky kids?
- Use a wake-up light: A sunrise alarm clock gradually brightens, helping kids wake up more naturally.
- Start with a fun activity: Play their favourite music or do a short stretch together to wake up their bodies.
- Give extra time: If possible, wake kids up 10–15 minutes earlier than needed to avoid rushing.
- Serve a protein-packed breakfast: This can help regulate energy levels and mood for the day.
How do meals and mealtimes impact our sleep cycle, and how can breakfast help set the tone for the day?
Our eating schedule influences our circadian rhythm. A high-protein breakfast of – like Eggo® Waffles + Greek yoghurt and some fresh berries – within 30 minutes of waking up helps stabilize blood sugar and gives the body a clear signal that it’s daytime. This can help boost energy and keep you going throughout the day!
What are some common mistakes parents make when trying to adjust to Daylight Savings, and how can they avoid them?
- Letting kids sleep in too long: This just prolongs the adjustment period. Stick to their usual wake-up time even after time changes. The more they sleep in the morning the harder it will be to sleep at night.
- Not Prepping beforehand: Return bedtimes now to face less resistance at bedtime!
- Ignoring natural light: Exposure to morning light is essential for resetting the body clock.
- Not having a morning routine: Bedtime routines are essential but having a quick and easy morning routine that includes a quick breakfast like Eggo® Waffles + Greek yoghurt. It’s a fast, balanced combo of carbs and protein can help with meal prep during groggy mornings!
Are there any sleep aids, techniques, or bedtime habits that can help kids (or adults) get a better night’s rest during the transition?
- Dim the lights in the evening: This encourages melatonin production and will help with earlier bedtimes.
- Use white noise: This can help kids stay asleep if they’re more restless in the earlier evenings.
- Avoid heavy meals before bed: Digestion can disrupt sleep, so keep dinner light and at least an hour before bedtime.
- Consider magnesium-rich foods: Bananas, almonds and leafy greens can support relaxation.
Parents often struggle with their own sleep too—do you have any tips to help adults adjust just as smoothly as their kids?
- Stick to a consistent bedtime and wake-up time (even on weekends!).
- Limit caffeine in the afternoon – it can linger in your system for hours.
- Avoid napping if possible – and if needed, limit to 25 mins only!
- Wind down before bed – put away devices, dim the lights and do something relaxing like reading or stretching.
If there’s one piece of advice you could give families to make this time change easier, what would it be?
Give it time and be consistent! It usually takes about a week or two for kids (and adults) to fully adjust. Stick to your routine, get outside in the morning and be patient with any temporary sleep struggles. The more consistent you are, the easier the transition will be.
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