03/07/2024
Daylight Savings Time:
That dreaded time we lose an hour of sleep so that darkness comes at a later clock time. None of us like to lose sleep and some of us may struggle with a change in our routines, but for children, especially children with developmental disabilities or those who are neurodivergent, structured routine is relied on to manage the day. When there is a change to this routine, such as daylight savings time, it can result in feelings of anxiety, increased challenging behavior, or increased difficulty with self-managing emotions.
Why does this happen? Our bodies have a circadian rhythm, which affects everything we do. Every cell in our body is programmed to do something and daylight savings interrupts that rhythm.
So, what can you do to help support your loved one with this change in routine? The approach you take will vary based on your individual child but here are some tips:
1. Some children may need an explanation, you may want to start communicating about the time change ahead of time. Let your child know what day it’s going to happen and what to expect. For example, you might talk about how it will now be dark in the morning when they wake. For others, the anticipation of the change over a longer period may be confusing or stressful. If this is the case, let your child know the day of the change.
2. Use visual supports. Circle the date on the calendar and let your child help change all the clocks with you or let them watch you doing it. You can also use a simple social story that addresses details of the time change for your child’s day. The Autism Society of North Carolina has an example of what this might look like in the link below. Adjust the story and contents to best fit your child and family.
https://www.autismsociety-nc.org/wp-content/uploads/Daylight-Savings.pdf
3. Start with small changes. Depending on when you start, shift bedtime and wake-up time by 5- to 15-minute increments, resulting in the full hour difference by Sunday. You can also spread out the adjustments even after Sunday if you’re a bit late to the game; just change the times accordingly. This makes the sleep-related time change much less noticeable on the body.
4. Be active on the weekend and once the time has changed, keep your child busy during the day to help him or her be tired by bedtime. Studies have shown that exercise can help the body adjust to a new schedule.
5. You can try using full or partial light-blocking shades in your child’s bedroom to help support sleep.
Most of all, remember schedule adjustments take time, even with supports in place. It is likely that adjusting to the time change could take weeks. Give your child and yourself kindness, patience, and love.
