Daylight Savings and Bedtime: Parenting to Prevent March Madness

Daylight savings begins this month, extending the day and signaling spring and summer are on the way. But that hour we lose on March 10 as we turn our clocks ahead can also mean a step back for our children at bedtime.  

Bedtime stress is often one of the greatest challenges for parents and children alike. Nearly one third of all children have sleep and bedtime issues at some point – including protesting going to bed, crying in bed, waking up in the middle of the night and refusing to sleep in their own bed. Some children also can have a hard time winding down or adhering to a consistent bedtime.

Children need a good night’s sleep so they have enough energy for the next day’s activities and stay healthy. Inconsistent routines and getting to bed too late are major contributors to bedtime stress at home. If bedtime is not consistent from night to night, kids have a hard time establishing a sleep pattern. And when children have difficulty sleeping, parents often become sleep-deprived, which makes it hard to remain calm, cope with stress and find solutions to everyday challenges.

Positive parenting strategies can help families develop a positive bedtime routine that results in good sleep patterns and a happier home environment for all. Here are some tips to help reduce bedtime stress:

Set and follow a regular bedtime. From toddlers to teens, all children benefit from a consistent bedtime that provides them with at least 8 hours of sleep.

Make sure your child’s room is comfortable, safe and peaceful. Your child’s room should be well ventilated and kept at a comfortable temperature. Avoid stimulation, such as electronics and TV too close to bedtime. Use a night light if your child is afraid of the dark.

Establish a bedtime routine. Create a routine that you follow every night. The consistency of the routine can actually be comforting for children. Remind and prepare younger children as bedtime approaches. About 10 minutes before bedtime, help them begin the transition with quieter activities such as reading a book, snuggling, or singing together. Older children can also benefit from a consistent routine that helps them make the transition from a busy day to a restful night.

Teach your child to stay quietly in their bed. Tell your child that you will check in on them if they stay in bed and try to go to sleep. Follow through on your commitment to check in and acknowledge your child when he/she stays in bed. If your child does not stay in bed, gently and quietly return your child to their bed and gradually extend the amount of time in between check-ins. In the morning, tell your child that you are proud when they follow the routines and stay in bed.

For teenage children, establish agreements about nighttime routines. Between afterschool activities, homework and family time, many teens want to stay up late, causing them to cut into much needed sleep time and affecting their ability to get up on time in the morning or concentrate during the day. Talk with your teen and agree on a nighttime routine that works for their schedule and provides them with enough sleep. Encourage them to do homework earlier in the evening or prioritize the activities they participate in.

The one-hour “spring forward” for daylight savings seems like a pretty strong investment: lose an hour of sleep on one night to gain months of longer days. For parents and children, that investment offer comes with a couple of strings attached as families make the adjustment. Using these strategies, you can replace bedtime stress with successful bedtime routines…and restrict March Madness to college basketball!

For more information about Triple P, visit triplep.first5scc.org, www.facebook.com/triplepscc or www.youtube.com/triplepsantacruzco. To get a copy of the Triple P Pocket Guide for Parents or find a Triple P class or practitioner, contact Stephanie Bluford at 831-465-2217 or sbluford@first5scc.org

The Triple P - Positive Parenting Program is made available locally by First 5 Santa Cruz County. Triple P is scientifically proven and is the world’s leading positive parenting program. Triple P offers classes and one-on-one meetings to help parents handle everyday parenting challenges.