Spring forward and fall back! This year, Daylight Saving Time (DST) ends at 2 a.m. on Sunday, November 5. Although DST has some logic, it can also disrupt sleep patterns for some people.
To help, sleep doctors share tips with EverydayHealth.com. They include practicing healthy sleep habits throughout the year because people who consistently stick to a sleep schedule tend to be less affected by the change. So, focus on having your family (including you!) go to bed and wake up at approximately the same times each day. For at least 30 minutes before bedtime, limit bright light exposure from electronic devices. Instead, people should read a book outside of the bedroom or go for a stroll before bedtime.
Exposure to natural sunlight in the morning can help, alerting your body that it’s time to be awake and helping you to make appropriate adjustments. This can also help you to fall asleep more easily in the nighttime and be less tired throughout the day. It can even help to adjust the position of the table where the family eats breakfast so that natural light from a window can come in.
Time changes can lead to different feelings of hunger. The New York Times notes how people can feel hungrier earlier as days turn dark more quickly. But, it’s better not to eat dinner too early because you may want to nibble on snacks later, which can actually make it more difficult to fall asleep. So, if at all possible, stick to a regular dinner time. This may be especially important if your children are little because younger kids might wake up earlier than usual with hunger pangs—defeating the purpose of keeping a regular sleep schedule to combat the impact of time changes.
Interestingly enough, the American Academy of Sleep Medicine recommends that states eliminate these time changes altogether, keeping clocks in tune with standard time. As Dr. Craig Canapari explains it, standard time actually aligns appropriately with our body clocks. That’s because, in standard time, noon occurs when the sun is highest in the sky; so, clock noon equals solar noon.
It’s out of parental control, of course, whether Ohio eventually eliminates DST and goes to standard time, year-round. But this information indicates that people’s body clocks may adjust to standard time more easily in the fall than they do with DST in the spring.
If your kids find all of this clock changing a bit confusing (and it can be!), there’s a book for that (although it focuses on when we move clocks forward): Daylight Saving Time For Kids!
Horizon Encourages Healthy Habits for All Children
The importance of healthy routines for children cannot be overstated. At Horizon, our qualified teachers and staff help young children develop habits and routines that promote healthy behaviors and kindergarten-ready minds. And we help empower parents to bring that success home, so that the growth we see in your kids you can see, as well.
Get to know Horizon Education Centers. With locations across western Greater Cleveland, there’s almost certainly one near you. Learn more about our programs for children aged from infant to fifth grade, as well as opportunities to make our top-rated child care and early childhood education more accessible.