1. Prepare a few days in advance:

Adjust gradually:

Start adjusting your child's routine a few days before the time change.

Move your bedtime forward by 15 minutes each day to make the transition smoother.

2. Establish a relaxing nighttime routine:

Create a peaceful bedtime routine with relaxing activities such as a warm bath, reading stories or meditation. This will help prepare your body and mind for peaceful sleep.

3. Maintain exposure to natural light:

During the day, encourage your child to spend time outdoors, enjoying natural light. This helps regulate your biological clock and improve your sleep quality at night.

4. Create a conducive sleeping environment:

Make sure your child's room is comfortable, dark and quiet. Consider using blackout curtains, ear plugs, or even white noise to help promote deeper sleep.

5. Be patient and flexible:

Remember that every child is different and it may take your child some time to adapt to the changes. Be prepared to adjust your routine as needed and offer lots of love and support during this transitional time.

I hope these tips can help your child adapt to the winter schedule smoothly and calmly.

May you have a cozy and invigorating night’s sleep!

Author: Dr. Daniela Amaral

General Pediatrician and Pediatric Endocrinologist