Tips for getting ready for the time change

Start adjusting a few days ahead

To avoid turning your schedule completely upside down overnight, choose instead to adjust gradually the whole family to the unavoidable change that's coming. So, three to four days beforehand, start to shift your daily routines gradually by 10 to 15 minutes a day. For the spring time change, put the kids to bed a little earlier each day, and do the same with meals and naps. 

This gradual approach works particularly well with babies and young children, whose body clocks are still very sensitive to change. For older kids who understand the concept, take the time to explain what's coming and involve them in the process so that they accept the necessary adjustments more easily. 

Play with natural light

Light is certainly your best ally for regulating the circadian rhythm of the whole family. So make sure to expose the kids to plenty of natural light as soon as they wake up in the morning to help them wake up. Open the curtains wide when you get up, have breakfast near a window; you can even play outside before school starts if that works for you! These small gestures send clear signals to the brain about when it's time to get going!

Adapt your strategies to age

For babies under one year old, you'll definitely need to be patient. It's completely normal for their rhythm to take a few days to settle. Make sure to keep the usual routines as much as possible and be flexible about exact times during the adjustment period.

Toddlers aged one to three, for their part, can be especially affected because they're generally less able to manage their tiredness. So plan calm activities at the end of the day and be ready to deal with a few extra meltdowns during the transition. A relaxing bath can also really make a difference when it's time for bed!

For preschool and school-age children, the key is to keep a consistent bedtime routine, even if the time changes: the same steps, in the same order, at the same relative time in the evening. This predictability reassures them and makes falling asleep easier.

The days after the change

Even with the best preparation in the world, expect a few days of adjustment after the official time change. Wake-ups that are far too early, resistance at bedtime, shifted naps... all of this is part of the normal adaptation process.

Resist the temptation to let the kids take longer naps to compensate or to put them to bed much later on the grounds that they don't seem tired; this would only prolong the adjustment period. Stick to your target schedules, and in most cases, everything will settle back to normal within three to five days.

The time change is a bit like many aspects of parenting: we do our best with what we have, we adjust along the way, and eventually, it passes! And in a few months, we'll start all over again in the other direction! 😫