It’s that time of year when we turn our clocks forward an hour, only to have sleep disturbances and irritability follow. For children on the Autism spectrum, ADHD, or mood disorders, this seemingly benign change in rhythm, brings about an altering of our circadian clock, potentially causing havoc in your household.
Indeed, in an article written by Katie Camero a reporter for BuzzFeed.News,* there are numerous health risks to your health including: “sleep disruption, a rise in traffic accidents, workplace mistakes, injuries, heart attack, and stroke.” Camero sites Dr. Beth Malow, director of the sleep disorders division at Vanderbilt University Medical Center in Tennessee:
“While you may be able to adapt to the change in a couple of days, some people struggle more, particularly those with sleep disorders, jobs with inconsistent hours, mental health problems, or other conditions such as autism. But no matter who you are or what you do for a living, your body clock never really “adjusts.””
Malow goes on to suggest ways to curb the intensity of the shock to your body including, a slow and steady shift 15-20 minutes a day, and a suggestion to “avoid caffeine or alcohol before bed.”
For children, maintaining what’s called a “healthy sleep diet” will help ease the pain. This includes, no screens two hours before bedtime. Using calming music, light and joyful reading, turning down the lights, and altering your voices to lowered tones. Avoid sugar and carbohydrates prior to bedtime. If an evening snack is needed, offer something with protein. Massage or leg presses, deep hugs, a warm bath, hot water bottles, weighted blankets, and body pillows are also sources of comfort to many little ones. The body is experiencing a shift, so keeping as consistent a schedule as possible, is a plus. Finally, your little ones will pick up on your energy, so anything you can do to keep yourself calm and stress-free, will positively affect them.
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Disclaimer:
Neither the publisher nor the author are engaged in rendering advice or services to the individual reader. The ideas, procedures, and suggestions continued in this blog are not intended as a substitute for consulting with a licensed mental health and or child development advisor. All matters regarding the health and development of your child require professional supervision. Neither the author nor the publisher shall be liable or responsible for any loss or damage allegedly arising from any information or suggestions in this blog.
*Camero, Katie. “Here’s How Daylight Saving Time Impacts Your Body Clock.” Posted on March 12, 2022. BuzzFeed News. https://www.bussfeednews.com