Turning the clock forward or back for Daylight Savings Time is always challenging. Losing that hour in the spring can leave you groggy and dragging for weeks, and the last thing that a special needs parent needs is to be more exhausted.
So how can you mitigate some of the stress of the spring time change? Here are some tips just for special needs parents that are effective and backed by science!
1 – Establish a “cut off” time for all iPads, phones, TV and electronic devices for your kids and yourself.
Have a cut-off time for your children’s iPads & devices that allows their brains and bodies to unwind and unplug from the overstimulation of blue light devices. These devices send signals of arousal to the brain, and block the production of melatonin.
Setting up this time for your children is just as important as it is for yourself. Stop looking at your phone at least an hour (or more) before you plan on going to sleep, and make sure that you keep all devices on airplane mode or out of the bedroom entirely to ensure that alerts and blue light do not disrupt your sleep.
2 – Make sure that caffeine is not making you counter productive.
Caffeine can be an amazing aide to special needs parents when we need an extra boost to get through the day, but drinking caffeine late in the day will absolutely disrupt your sleep.
Set up a pact with yourself that you will not drink any caffeine after noon every day, and when you feel that you need a boost, drink a glass of cold water, get outside and take a few deep breaths or go for a walk in the sunshine to boost your vitamin D.
3 – Get moving!
Exercise is an amazing hormone balancer for everyone, and can help you reset your natural circadian rhythms.
You don’t have to do a lot of exercise to get results with a better sleep routine. Taking the whole family for a walk (or 2 since we have that extra hour of sunlight!) is a fantastic way to reset your body to be better attuned to the time change.
4 – Breathe deeply.
Breathing exercises help you tap into your parasympathetic nervous system and reset your body clock efficiently. When you breathe deeply, your kids are paying attention, and you might be surprised at their willingness to join in!
Here is a breathing exercise that you can do quickly to reset your brain and your body: Click here to watch
5 – Set up time to relax at least once (or twice) in your daily routine
Special needs parents often feel that time is their most precious asset, and setting up “me time” can feel like an unnecessary luxury.
As little as 9 minutes per day of meditation or guided relaxation for 8 weeks has the power to rewire your brain and change how your body responds to stress! Spending a small amount of time re-setting your nervous system and your brain each day has been shown to help you sleep better and turn off the fight/flight response that works overtime for many special needs parents.
Need a guided mediation? Click here
6 – Be patient and kind with yourself and your body
The shift in time is a big change for everyone, especially our children. Give yourself grace and compassion for not getting everything right, and understand that your body is experiencing stress while making the adjustment.
Take deep breaths, connect with friends and family, nourish your body with food, sunlight and gentle exercise, and know that everyone will adjust in time.
