The end of daylight time is around the corner, and Ottawa's children's hospital is offering parents a playbook for getting kids through it. When clocks fall back one hour in early November, children often have a harder time adjusting than adults do.
Jean Philippe Chaput, a researcher with the CHEO Research Institute, shared five tips in a recent post aimed at helping families soften the impact of the time change, both in the days before it and after it arrives.
His first tip is to plan ahead. In the fall, Chaput recommends shifting bedtimes and wake times 15 minutes later in the days before the change — and 15 minutes earlier in the spring, when clocks move the other way.
Second, he suggests adjusting daily routines in the lead-up to the switch so they already match the new schedule by the time it arrives.
Third, set the household clock to the new time on the Saturday before the change takes effect, but keep bedtime normal that night.
Fourth, on the Sunday morning after the change, minimize children's exposure to light until they have reached their targeted wake time.
And finally, Chaput's fifth tip: make sure the whole family gets a good sleep on the Sunday night after the time change.
The advice comes from CHEO, the Children's Hospital of Eastern Ontario, which treats young patients from across Ottawa and the surrounding region. Chaput's tips apply to both the fall and spring time changes, though the direction of the 15-minute shift depends on the season.
For families looking for more help, CHEO said additional sleep resources are available on its website, covering strategies for children and youth beyond the twice-yearly clock change.
The hospital notes the time change is hard on everyone, but children and youth can find the adjustment especially difficult. Parents who follow the gradual approach — small shifts over several days rather than an abrupt change — can help ease the transition, according to the hospital's guidance.
Families with ongoing concerns about a child's sleep can also reach out to their health-care provider for advice specific to their situation.
