How to Adjust Your Little One's Sleep Routine for Daylight Saving Time ( Spring Forward)
How to Adjust Your Little One's Sleep Routine for Daylight Saving Time ( Spring Forward)
Daylight Saving Time (DST) can sometimes feel like a curveball when it comes to your family’s sleep routine. The clock jumps forward, and suddenly, everyone’s sleep schedule feels off. But don’t worry—I’m here to help you navigate this transition seamlessly..
If you’re wondering how to adjust your child’s sleep or if there’s even a need to worry about it, you’ve come to the right place! There are simple ways to help kids adjust to this transition without too much stress. Whether you want to ease your child into the change or maintain their routine with minimal disruption, I can offer solutions that fit your family’s needs.
Get a Head Start: Adjust Your Child's Sleep Schedule for Daylight Saving Time: Naps and Bedtime Routine.
If you want to start adjusting your baby or toddlers sleep schedule before the time change, this is the best option for you. It does require some planning, but if you have the flexibility in your schedule, it can be a great fit. About four to five days before the time change (Spring Forward), begin shifting your child’s routine—bedtime, morning wake-up, naps, and even meals and snacks—about 15 minutes earlier each day.
This gradual approach is the most gentle way to handle the time change, allowing your child’s internal clock to adjust without too much disruption. It's a slower process, but it’s ideal for families who can manage flexible schedules and want to ease into the change.
Embrace the Time Change: How Toddlers & Babies Adjust to Daylight Saving Time
If you’re wondering if it’s even necessary to adjust your child’s schedule, that’s totally up to you. However, if you know your child struggles with sleep transitions or you’re a parent who can’t afford for their sleep to get off track, this option might not be the best fit. But if letting your child adjust naturally works for your family, you're in luck—children do adjust to the time change on their own.
Some kids adapt quickly, while others may take a few days to fully adjust. If you choose this approach, just be mindful of giving extra naps, especially with older kids, since that could make bedtime more challenging. This method is more hands-off, and your child may take a few days to adjust, but it can still be effective.
Reset the Rhythm: Gradual Sleep Adjustments After the Spring Forward
This method is for families who want to adjust after the time change (Spring Forward). If you prefer not to adjust before the clocks change, you can shift things back after the time change. For example, if your child usually wakes up at 6:30 am (which will now be 7:30 am after the time change), the first morning, wake them up 15 minutes earlier at 7:15 am. The next morning, wake them at 7:00 am, and continue this until you’re back on your regular schedule.
The same approach can be applied to bedtime and naps—gradually moving everything forward by 15 minutes each day. This method doesn’t require much upfront planning, making it a little more forgiving, but still allows for a smooth transition. If you have the flexibility in your schedule, this option can be a great fit for your family!
Optimize Sleep for Daylight Savings: Simple Tweaks for a Smoother Transition
Here are a few easy tips to help make the time change smoother for your family:
Limit screen time before bed: Try to avoid screens for at least 90 minutes before bedtime. The blue light from devices can trick your child's body into thinking it's time to stay awake. With more natural light in the evening, it’s better for your child to be outside getting fresh air and energy out—just not too close to bedtime.
Morning sunlight: Expose your child to natural light in the morning to help their body adjust to the time change. This helps reset their internal clock.
Blackout curtains: These are a game-changer for keeping the room dark if the sun starts rising earlier. They’ll help your child sleep longer without being disturbed by the morning light.
Brown noise: Use brown noise to block out any extra noise around the house, especially with more sunlight and activity in the evenings. This can help create a peaceful, quiet environment for sleep
Don’t Stress—Your Baby or Toddler Will Adjust to the Daylight Saving Time Change!
I know sleep transitions can feel a little nerve-wracking, like just one more thing on your to-do list. But don’t worry—these tips will help make the shift feel much easier! Overstressing about the time change and your child’s sleep can actually raise your cortisol levels, making it harder on your own body. So take a deep breath—you’ve got this!
If you feel like you just got your little one sleeping better and worry this might set them back, don’t stress. I’m here to help! Feel free to schedule a free introductory call, and we can come up with a plan that works best for your family. 😊
Looking for more information on helping you and your baby sleep? Book a consultation with us!