Too bright outside? Here’s how to help your child fall asleep

With Daylight Saving time underway, your mornings are darker, and your evenings are brighter, which can affect your ability to fall asleep or get out of bed in the morning. In fact, the time change mildly disrupts your circadian rhythm which regulates your sleep-wake cycle, among other bodily functions.

This is true for both adults and children.

“Young children may struggle to fall asleep at their normal bedtime during the spring and summer since it might still be bright outside,” explains Dr. Kerri Golinghorst, a pediatrician with Aurora Health Care. “At the same time, their body might want to sleep longer in the mornings because it is still dark.”

To help combat this and make sure your child is getting enough sleep no matter the time of year, Dr. Golinghorst recommends the following:

Consider the sleep environment

Is your child’s sleep space dark enough for them to get good quality rest? Daylight from windows might affect their ability to fall asleep and stay asleep. Blackout curtains can make a big difference for both naptime and overnight sleep, signaling the brain to rest.

Maintain a calming routine

Children thrive with routine. It helps them know what to expect. A consistent routine helps your child understand it is time to slow down and get ready to sleep. Preschool-aged children often enjoy having their routine outlined on paper so they can easily follow along (for example, brush teeth, change into pajamas, pick out stories, read, say goodnight, etc.).

Know their needs – and limits

The hours of sleep your child requires each night depends on their age. The American Academy of Sleep Medicine recommends children aged 3 to 5 get about 11 to 13 hours of total sleep in a day and those 6 to 12 years old get 9 to 12 hours. Both sleeping more than needed as well as not sleeping enough can negatively impact your child’s ability to fall asleep and stay asleep. Keep in mind the amount of sleep needed is not just dependent on age but on the individual child.

Get outside often

Spending time outdoors will help your child release energy and sleep better. The exposure to natural light helps regulate the sleep/wake cycle and allows you and your child to be active. Instill the importance of being active and heading outside in your children.

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