This Sunday, the clocks will spring forward an hour—my favorite holiday! I know, most people dread the time change, but hear me out. Longer evenings, no more 5:00 PM darkness? I’ll take it! Of course, the time change can shake things up a bit, especially when it comes to your little one’s sleep. But don’t stress—most babies and toddlers adjust pretty quickly with a little guidance. Let’s talk about how to make this transition as smooth as possible!
Three Ways to Adjust Your Baby’s Sleep for Daylight Saving Time
You can choose the approach that works best for your family:
1. The Gradual Shift (Best for Sensitive Sleepers)
If your baby is sensitive to schedule changes, try adjusting sleep times in 15-minute increments over the next few days leading up to the time change. Remember to move naptime, bedtime, and also meal and snack times!
Thursday: Move timing 15 minutes earlier than usual.
Friday: Shift another 15 minutes earlier (now 30 minutes total).
Saturday: Move everything another 15 minutes earlier (now 45 minutes total).
Sunday: By today, bedtime and wake-ups should be fully adjusted to the new time.
This gradual approach helps ease the transition without sudden changes.
2. Weekend Transition (For Babies Who Adapt Easily)
If you want a quicker transition but still ease your baby into the time change, try a two-day approach.
On Saturday, shift everything—wake-up, naps, bedtime, and meal times—30 minutes earlier than usual. If bedtime is normally 7:00 PM, put them down at 6:30 PM instead.
Then on Sunday, move everything another 30 minutes earlier, so by the end of the day, you’re back to your baby’s normal schedule—just aligned with the new clock.
This method helps prevent an abrupt one-hour jump while still making the adjustment quickly.
3. Do Nothing (For Super Easygoing Babies)
If your baby or toddler is pretty flexible, you can jump straight to the new schedule on Sunday. Put them down for naps and bedtime at the usual times on the clock, even if they don’t seem quite ready.
To help their body adjust, spend time outside in the morning light, keep naps on schedule, and stick with your normal bedtime routine. Within a few days, their internal clock should catch up.
Extra Tips for a Smooth Transition
✔ Expose them to natural light in the morning. Sunlight helps reset their internal clock, making the adjustment easier.
✔ Keep wake-up time consistent. Even if they sleep in later than usual, try to wake them at their normal time to avoid a prolonged adjustment.
✔ Stick to your bedtime routine. Familiar cues like a bath, books, and snuggles will help signal that it’s time to wind down.
✔ Be patient. It might take a few days for your little one to fully adjust—but consistency is key!
✔ Keep the room dark. With more daylight in the evening and earlier morning light, a dark sleep environment is key. Use blackout curtains to block out extra light, helping your little one settle at bedtime and sleep later in the morning. Read more about sleep environment here.
Bottom Line
Daylight saving time doesn’t have to be a sleep disaster. With a little preparation, your baby or toddler can make the transition smoothly. And if things feel off for a few days, don’t stress—it’s temporary!
Need personalized sleep support? Let’s chat! I can help you navigate changes like this (and more) so you and your little one can get the rest you need.
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