“Fall Back” with Ease.
How to manage the time change for your family this fall.
As the daylight wains we often dread the time change. This year we set our clocks back or “fall back” to standard time on Nov 6, 2022. For some, this poses no challenge at all but for others, especially families with children, this one hour can significantly throw off a schedule and create imbalance in our functioning for a good week or more. Some studies have shown that this disruption in circadian rhythms can lead to spikes in depression, insomnia and a period of poor immunity.
Many of you know, young children are often early risers and the shift from a 5 AM riser to a 4AM can feel pretty brutal. For teens who already require 8-10 hours of sleep per night and rarely get it, time changes can be particularly problematic.
Ways to combat time change fatigue and adverse effects
For young children having a sleep schedule in place prior to a time change is recommended
For the week leading up to the time change move the regular bedtime 10 minutes earlier each day. This includes adjusting nap schedules during the day as well.
Remember that lengthy naps in the late afternoon lead to difficulties with sleeping at night
Get plenty of sunlight each day and particularly early morning light the week before the time changes. This supports your natural circadian rhythm
Exercise in the morning
Practice good sleep hygiene: avoid blue light (screens) at least an hour before bed, for adults, limit caffeine and alcohol intake, particularly an hour before bed
Relax before bed with a cup of chamomile tea, a warm bath, or a drop of lavender oil on your pillow case
Sometimes supplements such as melatonin and magnesium are recommended
If you are looking for additional assistance with sleep training for your infant or young child or challenges with insomnia in older kids we are here to help.
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