It's not too late: how to master the time change with children

Katja Fischer

27.10.2023

Translation: machine translated

The time change is this weekend, but you missed preparing your children for it? Welcome to the club! I'll tell you how we can still manage to make the changeover easier for them - and for us.

The moment of shock came in the middle of this week when I consulted the family calendar. Time changeover! On the night of 29 October, we set the time back one hour to winter time - and once again, I'm not prepared.

We parents are told on all channels and portals how important preparation time is for children. In other words, we should start a week in advance with a gentle change in bedtime - ten minutes every day. So before the changeover to winter time, gradually go to bed later until the extra hour has been completed by the deadline. Before the changeover to summer time, on the other hand, go to bed a little earlier each day. Sounds easy, doesn't it?

But I've done everything wrong again. I did nothing at all. And I know exactly what the receipt will look like: Tired girls in the evening, early risers in the morning, whinging all day long. My girls don't care that they could theoretically sleep an extra hour. So instead of getting up at seven, they get up at six according to the new time. That gives them more time to play, do crafts and argue. But also an insanely long day.

Five last-minute tips

The whole thing drags on for at least a week. This is because while the changeover for adults usually settles down after two or three days, the sensitive internal clock - the biorhythm - is much more difficult to adjust for many babies and children.

It is therefore all the more important to gradually acclimatise children to the new rhythm. But if you've missed this, there are still a few last-minute measures you can take.

1. stay up longer

The last two remaining evenings before the time change go to bed an hour later. The children will hardly object to that, will they? It's best to plan a film night to keep them awake - win-win for both sides. The aim is that they don't wake up too early the next day.

2. eat later

Other fixed points in the daily routine are now also being adjusted. For example, the meals that the children follow. We delay both lunch and dinner. With a baby, you should also adjust the time of the afternoon nap. However, don't push it back too far: The waking time before bedtime should be long enough.

3. let off steam during the day

The greater the physical exertion during the day, the more sleep the children will need at night. That's why they get an extra portion of exercise in the fresh air during the day on Saturday. This will also make them tired and - hopefully - let them sleep longer on Sunday morning.

4. darken the bedroom

Because of the time change, it gets light earlier in the morning. And light plays a crucial role in the release of the sleep hormone melatonin. To prevent the children from being woken up by the brightness, we darken every little crack in the window with shutters and night curtains. The darker it is in the room, the less likely they are to wake up at their usual time in the morning.

5. vent your displeasure

If, despite everything, your children are still sleepy and in a bad mood after the time change, the only thing that will help is a strong nerve. Stay calm and take them outside. Fresh air lifts the mood.

After two weeks at the latest, the new rhythm will have stabilised again anyway. Until the next time change in March. But hopefully we'll be prepared for once: I've now set myself a reminder in the family calendar a week before the changeover.

Katja Fischer

Senior Editor

Katja.Fischer@digitecgalaxus.ch

Mom of Anna and Elsa, aperitif expert, group fitness fanatic, aspiring dancer and gossip lover. Often a multitasker and a person who wants it all, sometimes a chocolate chef and queen of the couch.

Follow

---

Family

Follow topics and stay updated on your areas of interest

Follow topic

These articles might also interest you