As the days grow longer and the promise of spring beckons, there's one event that often catches children (and parents) off guard: daylight savings time. In just a week, the clocks will spring forward, robbing us of a precious hour of sleep. For children, whose routines and internal clocks are particularly sensitive, this change can bring about grogginess, crankiness, and disrupted sleep patterns that linger for days.
But don't worry, momma! There are proactive steps you can take to help your little ones adjust smoothly to the time shift. Here are 7 practical tips tailored to children's needs:
1. Gradually Adjust Bed Time
Start inching bedtime 15 minutes earlier each night leading up to the time change. This gradual transition helps children's bodies acclimate to the new schedule without a sudden shock.
2. Chrononutrition
Align meal times with the adjusted schedule. Just like bedtime, shifting meal times gradually helps synchronize metabolic rhythms and eases the transition for young digestive systems.
But what is Chrononutrition?
Chrononutrition delves into the interplay among:
- Eating patterns (the timing of your meals)
- Circadian rhythm (the body's innate cycles over a 24-hour period, encompassing physical, emotional, and behavioral aspects)
- Metabolic health (the body's ability to effectively process food and nutrients)
By fine-tuning your child’s chrononutrition, you set the stage for daily detoxification, enhanced digestive function, improved nutrient absorption, and reduced disease risk.
3. Sun Exposure
Encourage outdoor playtime, especially around midday, without sunglasses. Natural sunlight exposure helps regulate children's melatonin production, promoting better sleep quality.
4. Magnesium-Rich Foods
Incorporate magnesium-rich foods like dark leafy greens, flax, pumpkin and chia seeds, and legumes (but make sure to sprout those) into their diet. Magnesium helps relax muscles and nerves, aiding in relaxation, restfulness and sleep.
5. Limit Screen Time
Create a screen-free wind-down routine before bedtime. Avoiding digital screens and bright lights helps ensure melatonin levels rise naturally, signaling bedtime.
6. Calming Scents
Introduce calming essential oils like lavender or bergamot into their bedtime routine. Diffusing these scents can help ease children into a relaxed state and promote natural melatonin release.
7. Adaptogenic Herbs
Consider herbal supplements like Rhodiola (in TCM known as Hong Jing Tian). Rhodiola is an herb that grows in both Europe and Asia. People have been using Rhodiola to help with depression, anxiety, and fatigue for centuries. Today, this herb is a widely-used supplement to help modulate stress hormones and neurotransmitter balance in children experiencing daylight savings-related stress.
8. Hydration and Movement
Keep children hydrated throughout the day, serve protein-packed meals, and encourage physical activity. Staying hydrated and active can help combat fatigue and promote relaxation, easing the transition to the new schedule.
By implementing these simple strategies now, you can help your children navigate the upcoming time change with minimal disruption to their routines and well-being. With a little foresight and preparation, you can ensure they don't miss a beat when the clocks spring forward next week!
Much Love and Healing,
xx Bettina
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