REBROADCAST - Spring Daylight Saving Time

00:00:01    Alyssa

You're listening to Voices of Your Village. This is episode 162. Folks, that time of year is almost here again where we change the clocks. I know it's such a doozy and every single time this comes around, twice a year. Here we are with the Spring Daylight Savings time. Every time it comes around, y'all are like help! Don't worry. We've got your back here. This episode is going to guide you through what to pay attention to, what doesn't matter and how to come back from this after the fact if you're still seeing sleep challenges. Remember it is one hour and we can totally do this. We have an outline for you here and head on over to seed.sleep on Instagram as Rach shares about Daylight Saving Time in real time to support you through this. Alright, let's dive in. 

00:01:05    Alyssa

Welcome to Voices of Your Village, a place where parents, caregivers, teachers and experts come to support one another on this wild ride of raising tiny humans. We combined decades of experience with the latest research to create the modern parenting village. Let's dive into honest conversation about real parenting challenges, so it doesn't have to be this hard. I'm your host, Alyssa Blask Campbell. 

00:01:34    Alyssa

Hey guys, originally I was going to rebroadcast our old Daylight Savings Time episode for this year and I went back to listen to it to see like, oh did I mention specific dates? Is there anything that I need to update and it starts off and I literally sound like I'm asleep recording it. So I was like, I'm like, this is not, we're not rebroadcasting this so I'm here to do this again because this is all about progress not perfection. That episode might have great content in it, but man, I sound like I was sleeping through it. So let's do this again. I want to keep this short and sweet because I don't want to overthink daylight saving time. I think so often we get more nervous about what it's going to be then what it actually is. Okay, anytime that we're looking at sleep. We're looking at the two sleep drives, circadian rhythm, that's your 24-hour clock and sleep pressure. Sleep pressure is being the right amount of tired when a kid goes down. So not being overtired not being under tired. Like that magic window we're like perfect amount of tired. So the thing with daylight savings time is that we're messing with the 24-hour clock. We're going to jump ahead and lose an hour in the day. And so if you have a system right now that's working for you, what this is going to mean is waking your child up when the clock says the desired wake time. So say your desired wake time is 6:30 in the morning. The clock is going to jump ahead. So their body is going to feel like 5:30. You have a half an hour cushion here. So you could wake them up at seven or six thirty, but you have a half an hour cushion. So their body is going to feel like 5:30 when it's 6:30. So if you wake them up at when the clock says seven their bodies going to feel like six. That's okay. They're going to be a little snoozy. But they'll be a half an hour off and you can make up that half an hour during the day. 

00:03:55    Alyssa

If you want to like be proactive about this, what you can do is put them to bed an hour or a half an hour early the night before. What this would mean is like maybe capping their nap so that they have the right amount of wake period before bedtime. This is going to depend on your kiddos age or stage. Say they take one nap in the middle of the day. You would wake them up a half an hour earlier from nap and then put them to bed a half an hour earlier than normal so that they are getting a little more sleep than if you just like cut them off in the morning. 

00:04:37    Alyssa

We're going to control the environment when it comes to light. So we want to expose kids to light to sunlight to manufactured light if you live in Vermont and you're like, oh great, sunlight ends at 5:30pm. Then you can, we want to keep the lights on in the house etc until about a half an hour before bedtime and then you can start to like wind that down. In the morning when we're waking them up. We want them in the dark until the desired wake time. So when it is the desired wake time, you're going to turn on the light to tell the body like, oh it's morning and this is going to help reset the Circadian rhythm. We're really playing with light. And then this next step is tweaking the sleep pressure. So if your kiddo has not been waking up at the time you want say they've been waking up at 5 a.m. And you want them to wake up at 6:00 a.m. Do nothing. Do nothing, because the clock is going to say 6:00 a.m. When it's 5 a.m. So they're going to wake up the clocks going to say six and now you get to operate on this new time, where the clock says 6 and then depending on their age if they're on two naps. You're going to put them down for a nap in about two, two and a half hours for their first nap at about 8:00 8:30. And then again, you're going to give them about three hours a wake time in the middle of the day. You're just going to operate as if like, this is the new 6 o'clock because this is the new 6 o'clock. So if they've been waking up early Daylight Savings Time is here to save you. The key here is making sure that they're sleep pressure is good, to support them for that nighttime sleep that evening. So if they are now up at the new 6 o'clock, we would want them going to bed that night at around 7 p.m. To maintain that like 7:00 p.m. To 6 a.m. ish-time. Remember most kiddos do about 11 hours of overnight sleep some kids do about 12. Some kids do closer to ten most kids falling around 11 hours. 

00:06:35    Alyssa

We heard you loud and clear and are excited to announce a payment plan for Mama's Getaway this year. A bunch of you reached out and said you really want to be able to come and we're wondering if we could a break up the payments into a few months. So we are offering a payment plan where you can do four installments of a$159 a month. We want you to be able to join us in Watertown, New York, September 25th and 26th this year to dive deep into this work. Mama's Getaway is unlike any other thing that we do, it's our only in-person event and in person is just so different than any other space. When we are in person we can dive into this work in a deeper way. We have guests that come and present. It's like a workshop for parenting. We get to go into your patterns and habits from childhood and how they're informing how you're showing up today. We get to help you build some tools for yourself for your partnership for navigating boundaries with in-laws and parents and other folks in your village. We also go deep into what this work looks like with the tiny humans and how to support your unique child. It's a series of workshops on Saturday and on Sunday, breakfast and lunch are included and then we have a Mama's mingle on Saturday night. It's totally optional if you want to take off your workshop hat and come out and hang out and connect with other moms who are doing this work. Our villages have been in isolation for so long at this point and we are looking forward to connecting in person. I will be there with my little babe as well. It'll be the only in-person event that I am doing in 2021. So come join us head over to mamasgetawayweekend.com and sign up today for $159. You are worth taking care of. 

00:08:49    Alyssa

I created a free guide for you that kind of outlines like a sample schedule and some timing to pay attention to here for sleep pressure. So really that's what you're going to be looking at. Is like when do I need to wake a kid up by? Or when do they need to be in bed by? Based off of their sleep pressure. So head on over to seedandsew.org/sleep and snag that freebie to help guide you through like what should this sleep pressure look like? Also, if you aren't already following head over to Instagram and follow seed.sleep. Rachel is amazing. She's produced so many great graphics that are really helpful, but she'll be walking you through daylight savings time and she can do a little Q&A sesh with you to help you troubleshoot in real time. Like what is this looking like? Head on over, follow seed.sleep on Instagram to get Rachel's support as you navigate daylight savings time and as always take a deep breath, man, this is temporary. We are here to support you. You aren't alone here. It may take a couple days to regulate if you see changes in their schedule. That's okay. We've got you. All right y'all, buckle up. You've got this, come follow along on Instagram and we'll support you through it. Snag that free sleep guide at seedandsew.com/sleep. 

00:10:14    Alyssa

Thanks for tuning in to Voices of Your Village. Check out the transcript at voicesofyourvillage.com. Did you know that we have a special community over on Instagram hanging out every day with more free content? Come join us at seed.and.sew. Take a screenshot of you tuning in, share it on the gram and tag seed.and.sew to let me know your key takeaway. If you're digging this podcast, make sure to subscribe so you don't miss an episode. We love collaborating with you to raise emotionally intelligent humans.