Daylight savings time can be a mother’s worst nightmare.
Daylight savings time begins on the second Sunday in March and ends on the first Sunday in November. This all sounds well and good for most people, after all, it’s just a one hour difference. But if you have little ones on a strict bedtime schedule, or if your mental health suffers from changes in your routine or sleep pattern, it can be a difficult time of the year to manage.
Here are a few tips on how to protect your sleep during daylight savings time.
Yes, it’s just an hour. For many people, it doesn’t even make a difference in their lives. But for young children, it can mean some trouble adjusting to the change for a few days, if not longer. This can disrupt mom’s sleep patterns as well, which is bad news if she suffers from postpartum depression or anxiety. Sleep deprivation can be a big trigger for those suffering from a mental health disorder.
If you’re worried about your sleep being disrupted, then try to prepare yourself ahead of time. Don’t over-schedule yourself the weekend that daylight savings time changes and try to get in some extra rest. If you’re concerned about your child’s sleeping habits, then consider consulting with a baby sleep training expert for advice.
Go to Bed Early
Technically the time changes at 2 a.m. on a Sunday morning, but it’s a common practice to change all the clocks back before going to bed on Saturday night. Whether you’re losing or gaining an hour, consider going to bed early that Saturday night to ensure that you get enough sleep no matter what time you wake up.
Take the Weekend Off
Thankfully, daylight savings time changes on a weekend so you don’t need to worry about school or work schedules. If you can, try to limit any scheduled or time-constricted activities. It’s a great time to plan a cozy hygge weekend or a family movie marathon where you’re sure to lose track of time anyway. And who knows, maybe planning a relaxing weekend when the time changes could become a favorite family tradition!
Make the Change Gradually
There is no rule that says the hour has to be changed all at once. One way to make the daylight savings time change seem less drastic is to change the clocks in smaller increments throughout the weekend. Start by changing your clocks in 15 minute intervals on Saturday morning and evening and then again on Sunday. The smaller the change, the less your body and mind will notice it.
Change the Clocks in the Middle of the Afternoon
Another alternative to help protect your sleep is to change the clocks in the middle of the afternoon instead of at bedtime. This is a great option, especially for children, because the afternoon hours can usually slip by quickly when we’re busy having fun. This will also ensure less disruption to your child’s bedtime routine and help you sleep better as well.
Try to Embrace it
When it comes to daylight savings time, it’s best to just not make a big deal out of it. Worrying or focusing too much on it can cause a lot of disruption. It can cause anxiety for moms who need every bit of undisturbed sleep they can get. Knowing that daylight savings time is coming can also contribute to symptoms of depression, including seasonal affective disorder. Instead of worrying about it, try to be mindful of the time change. Pay close attention to the changes in nature and embrace the opportunity to adjust your routine for the winter season.
Prior to having children or dealing with a perinatal mood or anxiety disorder, you probably never thought much about daylight savings time other than being on time for something important. With most smartphones automatically updating the time, you may even completely forget about it until you wake up Sunday morning confused about what time it REALLY is. Often, we don’t experience the repercussions of the time change until after the fact. So protect your sleep this season and be ready for it!