Fall Back, Parents: Sleep Hygiene Tips for Turning the Clocks in the Fall
As the leaves change colors here in Northeast PA and we prepare to turn our clocks back, the end of Daylight Saving Time is on the horizon. For parents, the prospect of an extra hour of sleep can be a welcomed relief. However, to make the most of that additional hour and help your family adjust smoothly, I’ve prepared a guide on sleep hygiene. Let’s explore some practical tips to ensure both you and your little ones wake up refreshed and ready for the cozy, crisp days of autumn.
1. Gradual Adjustment
- Start adjusting your family’s sleep schedule a few days before the time change.
- Move bedtime and wake-up times by 15 minutes later each day, helping everyone transition gradually.
2. Embrace Natural Light
- Make the most of the diminishing daylight hours by spending time outdoors as a family. Dress for the weather and get out for a walk or go to the park before the snow starts coming down!
- Natural light exposure will help regulate your internal clock and contributes to better moods.
3. Create an Ideal Sleep Environment
- Prepare your children’s bedrooms for optimal sleep. You want it to be comfortable, cool, and dark.
- Invest in blackout curtains to ensure they sleep through any extra morning light.
4. Stick to Consistent Routines
- Maintain your family’s regular sleep schedule, even on weekends. If you have a newborn this will be tricky to do at first, but your baby will settle into more of a routine as he/she gets a little older, I promise! Right now, they won’t be on a schedule, but it will come with time and with the right start they will be sleeping longer in no time!
- Consistency is key for helping your kids adapt to the new time.
5. Wind-Down Rituals
- Establish calming bedtime routines that signal to your kids it’s time to sleep.
- Storytime, warm baths, or relaxation techniques can help little ones unwind. Again, consistency is key!
6. Limit Screen Time
- Encourage a screen-free hour or two before bedtime for the whole family.
- Blue light from screens can disrupt sleep patterns, so this break can make a difference.
7. Monitor Evening Snacks
- Be mindful of what your children eat and drink in the evening.
- You’ll want to avoid heavy snacks and sugary treats close to bedtime…and NO caffeine!
8. Be Patient
- Understand that it may take a few days for your family to fully adjust to the new time.
- Be patient with your children and yourselves, and let everyone adapt naturally.
9. Family Communication
- Discuss the time change and its impact on sleep with your older kids.
- Involve them in the process, so they understand and are part of the transition.
As parents, the end of Daylight Saving Time offers the chance for an extra hour of sleep, which can be invaluable. By following these sleep hygiene tips and embracing the natural rhythm of the season, you can ensure that your family wakes up feeling refreshed, energized, and ready to savor the beautiful moments of fall. Enjoy that extra hour of sleep, and make the most of it for your family’s overall well-being!
~Tammy Swetter is the owner of Rooted In Nurture and a mother of two grown children ages 22 and 18. She’s a certified postpartum doula who is dedicated to helping new moms enjoy their first few weeks home with their new baby to the fullest. Visit her About page to learn more about her! Contact her to discuss how a postpartum doula can help you not just survive , but THRIVE those early weeks at home with baby! Tammy offers postpartum doula support within an hour of the Scranton, PA area of Northeastern Pennsylvania.