Does turning back the clock affect children?

At the end of the week, we change the time: at 3 o’clock on Sunday morning, we’ll have to set our clocks back an hour and it will actually be only 2 o’clock. Great! Another hour to sleep. Except that… a change of time can also lead to jet lag and greater fatigue for a few days.

When the clock is turned back in autumn, the impact is greater than when it is turned forward in spring. Studies show that it’s older children who react most to time changes, as their lives are well defined by different rhythms and routines. Babies, on the other hand, may suffer from a time lag, which may take longer or longer to diminish. Among the most common effects are loss of appetite, sleep disturbance and moodiness. While some children return to their usual rhythm within a few days, others take over a month to recover.

Preparing for the time change

An hour’s difference is a lot! To avoid too abrupt a change and help your child adapt to the new routine, here are a few tips:

• Gradually modify routines by shifting mealtimes, wake-up times and bedtimes. A few days before the time change is enough. For example, we delay breakfast by 15 minutes (the same goes for lunch, dinner, naps and bedtime). The next day, routines are delayed by a further 15 minutes. So, by Sunday morning, the child should be in tune with the new time.

• On the first morning of the time change, turn up the lights in the house to give the impression of sunrise (because it’s still dark outside…). You’ll activate your child’s circadian rhythm, the system that regulates biological functions according to the alternation of day and night.

• Turn back the clocks before bedtime, the day before the time change. This prepares the body psychologically for the time change, so that it is ready even before the change occurs.

• As soon as the time changes, force yourself to adapt to the new schedule: work, meals, wake-up and bedtimes.

• For early risers, go to bed an hour later on Saturday night. This allows you to wake up at a time considered normal by your body, with the number of hours of sleep remaining the same.

• For children who are more sensitive or who are already experiencing sleep problems, consider introducing a bedtime ritual (reading a story, listening to soft music, dimming the lights) and encouraging activities that help them to calm down before bedtime (avoiding video games and activities that require a lot of energy, for example).

• Create an environment conducive to sleep: the bedroom should be soothing, well-ventilated, away from noise and have a temperature between 18 and 20°C.

Some people, children and adults alike, can feel very tired after a time change. Remember that the only effective remedy for fatigue is sleep. If need be, a good nap for everyone and everything should be back to normal in no time.