 By: Rebekah Thomson, Pediatric Sleep Coach
Today’s post will come as good news to many of us who are ready for spring and/or fed up with our children’s early rising. Daylight saving time starts next weekend. At 2:00am on Sunday, March 13th, we will turn our clocks ahead one hour. The start of daylight saving time assures us that spring is indeed on the way, even if it is still 28 degrees outside. What does this mean for our children’s sleep? Generally speaking, it’s a good thing. Children who were waking up at 5:30am will now be waking at 6:30am, a far more civilized hour. However, those with late sleepers, will need to rouse their child so they don’t sleep the morning away. What should we do in anticipation of the time changes? We’ve got two options. One is to do absolutely nothing. Just go with it. On Saturday night, put your child to bed at the usual time and allow her to wake at her usual time (though of course, the clock will read an hour later – i.e. 7am instead of the usual 6am). For the next few days, naps and bedtime may all feel a bit too early. For example, if your child’s bedtime is 7pm, you will be putting her to bed at the “new” 7pm (which will feel like 6pm). However, with a consistent bedtime routine and other good sleep habits, she will adjust within the week. This is a great option for families with early risers. Alternatively, you can transition your child more gradually to her new (earlier) bedtime. For the few nights following the time change, rather than putting her to bed at 7pm (which will feel like 6pm), split the difference and make her bedtime 7:30pm. Then shift bedtime back to 7pm. Naps and meal times will need to be adjusted as well. This method is usually recommended for young babies and children with already early bedtimes and/or struggling with naps. Regardless of what approach you opt for, exposing your child to morning sunlight (if you can find some!), focusing on good naps, a predictable and calming bedtime routine (without screen time), room darkening shades if needed, and following your child’s sleepy cues will make the transition smoother all around. Also remember that if your child was waking early due to another reason (nap deprivation, too long of a wakeful window between nap and bedtime, etc.), it’s likely that the early rising will return in a few weeks. If so, take a look at this piece I wrote for Cape Cod Mommies a while back. Hopefully it will help you identify and tackle the root cause. Sweet dreams and happy (almost) spring, Rebekah www.countingsheepmv.com
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By: Rebekah Thomson, Pediatric Sleep Coach
I know I’m not the only one noticing how much shorter our days are getting already. Daylight savings 2015 will end on November 1st. Clocks are moved back one hour from 2 a.m. DST to 1 a.m. For parents of early risers, the upcoming change can be nerve-racking. “He’s already waking up at 5:30 a.m. Does this mean he’s going to start waking up at 4:30 a.m. now?!” Thankfully the answer is no. You are going to gradually shift his schedule to the new time, just like when you are traveling. So what will it look like? You have a few options. One is to allow your child to wake up at his natural time on the morning of the 2nd. According to the clock, it will be an hour earlier than usual. If he usually wakes up at 6:30 a.m., he will likely awaken at 5:30 a.m. That’s fine. It will be short-lived! Try to keep things low key for 30 minutes until you are ready to start the day. Base the day’s routines (meals, naps, etc.) around the new clock time. If your son’s bedtime was 7:30 p.m., the clock will now read 6:30 p.m. Aim for good naps that day so he can make it to at least 7 p.m. (new time). You can gently push his bedtime back to 7:30 p.m. over the next few nights. Alternatively, if going “cold turkey” doesn’t appeal, you can also approach the time change incrementally, starting the week before. Push naps, meals and bedtime back 15 minutes later each of the days leading up to the end of daylight savings. For example, if his usual bedtime is 7:30 p.m., he can go to bed at 7:45 p.m. on October 29th, 8 p.m. on the 29th, 8:15 p.m. on the 30th, and 8:30 p.m., on the 31st. By the time daylight savings ends, he will already be adjusted – or at least well on his way. Regardless of which approach you choose, stay consistent and try not to let him eat or really start his day before 6 a.m. (new time). He’ll be adjusted within a week. If your child had too late of a bedtime before the time change, this is your chance to move it earlier without too much fuss. The ideal bedtime for most children is between 7-8 p.m. So if your son’s bedtime was too late, don’t move it later; just put him to bed at the new time of 7 or 8 p.m. Note: If your little guy seems plagued by early rising, it’s time to get to the bottom of it. Follow this link to read my earlier post about the common causes of early rising and how to address them. *Includes information from Kim West’s Good Night Sleep Tight. Rebekah Thomson (917) 455-3054 rebekahjthomson@gmail.com By: Rebekah Thomson, Pediatric Sleep Coach
Today’s post will come as good news to many of us who are sick of being buried in snow and/or coping with our children’s early rising. Daylight saving time starts this weekend. At 2:00am on Sunday, March 8th, 2015, we will turn our clocks ahead one hour. The start of daylight saving time assures us that spring is indeed on the way, even if it is still 17 degrees outside. What does this mean for our children’s sleep? Generally speaking, it’s a good thing. Children who were waking up at 5:30am will now be waking at 6:30am, a far more civilized hour. However, those with late sleepers, may need to rouse their child so they don’t sleep the morning away. What should we do in anticipation of the time changes? We’ve got two options. One is to do absolutely nothing. Just go with it. On Saturday night, put your child to bed at the usual time and allow her to wake at her usual time (though of course, the clock will read an hour later – i.e. 8am instead of the usual 7am). For the next few days, naps and bedtime may all feel a bit too early. For example, if your child’s bedtime is 7pm, you will be putting her to bed at the “new” 7pm, which is really 6pm. However, with a consistent bedtime routine and other good sleep habits, she will adjust within the week. This is a great option for families with early risers. Alternatively, you can gradually adjust your child’s internal clock to the time change. Put her to bed 15-20 minutes earlier each night over the next few nights. For example, if her bedtime is 7pm, put her to bed at 6:45pm Monday and Tuesday nights, 6:30pm Wednesday and Thursday, and 6:15 on Friday and Saturday. Naps and meal times will need to be adjusted in the 15-minute increments as well. This method is usually recommended for young babies and children with already early bedtimes and/or struggling with naps. Regardless of what approach you opt for, exposing your child to morning sunlight (if you can find some!), focusing on good naps, a predictable and calming bedtime routine (without screen time), room darkening shades and/or white noise, and following your child’s sleepy cues will make the transition smoother all around. Also remember that if your child was waking early due to another reason (nap deprivation, too long of a wakeful window between nap and bedtime, etc.), it’s likely that the early rising will return in a few weeks. If so, take a look at this piece I wrote for Cape Cod Mommies a while back. Hopefully it will help you identify and tackle the root cause. http://www.capecodmommies.com/1/post/2012/05/the-early-bird-does-not-catch-the-worm.html More tips for helping your infant’s sleep coming soon! Sweet dreams and happy (almost) spring, Rebekah  By: Rebekah Thomson, Pediatric Sleep Coach
I know I’m not the only one noticing how much shorter our days are getting already. Daylight savings 2014 will end on November 2nd. Clocks are moved back one hour from 2 a.m. DST to 1 a.m. For parents of early risers, the upcoming change can be nerve-racking. “He’s already waking up at 5:30 a.m. Does this mean he’s going to start waking up at 4:30 a.m. now?!” Fortunately the answer is no. You are going to gradually shift his schedule to the new time, just like when you are traveling. So what will it look like? You have a few options. One is to allow your child to wake up at his natural time on the morning of the 3rd. According to the clock, it will be an hour earlier than usual. If he usually wakes up at 6:30 a.m., he will likely awaken at 5:30 a.m. That’s fine. It will be short-lived! Try to keep things low key for 30 minutes until you are ready to start the day. Base the day’s routines (meals, naps, etc.) around the new clock time. If your son’s bedtime was 7:30 p.m., the clock will now read 6:30 p.m. Aim for good naps that day so he can make it to at least 7 p.m. (new time). You can gently push his bedtime back to 7:30 p.m. over the next few nights. Alternatively, if going “cold turkey” doesn’t appeal, you can also approach the time change incrementally, starting next week. Push naps, meals and bedtime back 15 minutes later each of the days leading up to the end of daylight savings. If his usual bedtime is 7:30 p.m., he can go to bed at 7:45 p.m. on October 29th, 8 p.m. on the 30th, 8:15 p.m. on the 31st, and 8:30 p.m., on the 1st. By the time daylight savings ends, he will already be adjusted – or at least well on his way. Regardless of which approach you choose, stay consistent and don’t let him really start his day before 6 a.m. (new time). He’ll be adjusted within a week. If your child had too late of a bedtime before the time change, this is your chance to move it earlier without too much fuss. The ideal bedtime for most children is between 7 and 8 pm. So if your son’s bedtime was too late, don’t move it later; just put him to bed at the new time of 7 or 8pm. Note: If your little guy seems plagued by early rising, it’s time to get to the bottom of it. Follow this link to read my earlier post about the common causes of early rising and how to address them: http://www.capecodmommies.com/1/post/2012/05/the-early-bird-does-not-catch-the-worm.html *Includes information from Kim West’s Good Night Sleep Tight. Contact Rebekah Thomson for your Sleep Needs! Rebekah Thomson Counting Sheep Pediatric Sleep Coaching rebekahjthomson@gmail.com (917) 455-3054 |
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