Adjusting to daylight savings
As daylight saving comes to an end, many parents may be concerned about how the time change will impact their child鈥檚 sleep. Dr Chris Seton, Paediatric and Adolescent Sleep Physician from The Children鈥檚 Hospital at Westmead, says while all children respond differently,the shift can be managed with minimal disruption.
鈥淔or some kids, there won鈥檛 be any noticeable changes 鈥� it鈥檚 like travelling to a place with a one-hour time difference, like Adelaide. But for a small group of children, it can feel like travelling across multiple time zones.鈥�
Younger children
Younger children may benefit from a gradual bedtime adjustment.
鈥淚f parents are wondering what to do, we recommend shifting bedtime 30 minutes earlier. This creates a halfway transition between daylight saving time and Eastern Standard Time, making it easier for their body clock to adjust,鈥� Dr Seton says.
Teenagers
Teenagers, on the other hand, often struggle with late body clocks, making it difficult to fall asleep early and wake up on time for school.
鈥淔or teenagers, the end of daylight saving actually helps. If they keep their bedtime the same as before, they鈥檙e effectively going to bed an hour later, which can be beneficial,鈥� Dr Seton says.
Morning sunlight plays a crucial role in regulating teenagers鈥� sleep patterns.
鈥淏right light in the morning lowers melatonin levels, helping them wake up. But at night, too much screen time can keep them awake. Blue light from devices signals their brain to stay alert, making it harder to fall asleep,鈥� Dr Seton advises.
Common mistakes to avoid
Some parents may unintentionally make adjustments that can lead to sleep difficulties for their children.
鈥淧utting kids to bed too early just because it鈥檚 dark outside can sometimes backfire. Some children will fall asleep easily, but others will lie awake, leading to frustration and potential behavioural issues,鈥� Dr Seton says.
His key recommendation is to take a balanced approach: 鈥淔or most children, adjusting bedtime halfway between daylight saving and standard time works best. It minimises disruption and supports a smoother transition.鈥�
By making small, thoughtful changes, parents can help their children adapt to the time change with minimal disruption to their sleep routine.