As Iowans prepare to reset their clocks this weekend, the end of Daylight Saving Time presents a unique opportunity for parents to help their children adjust to the shift. Pediatrician Dr. Casey Freymiller offers valuable insights on how small changes in the days leading up to the time change can make a significant difference in minimizing the impact on young sleep schedules.

Unlock the Power of Gradual Adjustments

Pediatrician Dr. Casey Freymiller emphasizes the importance of a gradual approach to the time change. "Spending a few days beforehand, adjusting little by little, 15 minutes each night, going down later, getting up a little bit later, can lead to less of a dramatic shift of a whole hour for them on Sunday," he explains. This gentle transition can help children adapt more smoothly, especially as they head back to school on Monday.

Harnessing the Power of Light

Exposure to light plays a crucial role in a child's sleep schedule, and Freymiller advises parents to ensure their children have ample light exposure in the morning. "If it's a particularly dark day, having a good sunlight exposure with an artificial lamp that's designed to do that, that can really help wake kids up as well and set their clock," he says. Conversely, reduced sunlight can make children feel more inclined to sleep earlier, potentially leading to the seasonal affective disorder.

The Importance of Quality Sleep

Freymiller emphasizes the significance of quality sleep, a precious commodity that is often overlooked, especially for children. "Getting good sleep is important for learning. Being able to be present and awake and alert at school to do the learning, but also to keep what we learn during the day," he explains. Sleep also helps children regulate their emotions, preventing them from experiencing extreme highs or lows.

Exploring Melatonin as a Supportive Tool

In addition to gradual adjustments and light exposure, Freymiller suggests that parents can consider small doses of melatonin to help shift their child's sleep schedules ahead of the time change. "Some kids, just like adults, can be affected by a little bit of the seasonal affective disorder," he notes, and melatonin can be a helpful supplement in easing the transition.

Prioritizing Sleep for Optimal Learning and Well-being

Freymiller's insights underscore the importance of prioritizing sleep for children, especially during times of transition. By implementing gradual adjustments, ensuring adequate light exposure, and exploring melatonin as a supportive tool, parents can help their children navigate the shift in Daylight Saving Time with minimal disruption to their sleep patterns and overall well-being.