Daylight Savings Sleep Tips for Babies and Toddlers
By Xan Coffman, Founder of MyBaby Sleepology
As the seasons change and daylight saving time approaches, many parents find themselves facing the challenge of adjusting their little one’s sleep schedule. Springing forward can disrupt established routines and leave both babies and parents feeling a bit bleary-eyed. However, with some thoughtful preparation and small adjustments, you can help ease the transition and ensure that everyone gets the rest they need.
MyBaby Sleepology is here with some tips to help you prepare your babies and toddlers for daylight saving time:
Understand the impact
Daylight saving time can affect everyone’s circadian rhythm, including babies and toddlers. The sudden shift in daylight hours can throw off their internal clocks, leading to disrupted sleep patterns and cranky behavior. Understanding how daylight saving time impacts your child’s sleep is the first step towards making the transition smoother. If you currently have an early riser, it’s your lucky day! This time change will be in your favor.
Different Approaches:
Approach #1: Spring Ahead
If you currently have an early riser, do nothing and simply spring ahead! Come daylight savings, your little one will wake up 1 hour later, nap 1 hour later, bedtime 1 hour later.
Approach #2: The Gradual Approach
6 days in advance (starting Monday, March 4th), make their entire schedule EARLIER by 10 minutes. Do so each day until Saturday March 9th. At this point, their schedule will be 60 minutes earlier, so come Sunday, March 10th, they will be on their typical schedule again.
Approach #3: Faster & Compromised Approach
On Saturday, wake your child by 6:30/7am, offer their nap 30 minutes earlier and bedtime 30 minutes earlier.
On Sunday, 3/10:
You will want to adjust all sleep and meal times to the “new clock” to get them back on schedule as quickly as possible (unless you choose approach #1).
Adjust Meal and Activity Times
In addition to adjusting sleep schedules, you may need to tweak meal and activity times to align with the new daylight saving time schedule. Aim to gradually shift mealtimes and daily routines to match the updated clock, keeping everything in sync with your child’s adjusted sleep schedule.
Maximize Exposure to Natural Light
Natural sunlight plays a crucial role in regulating your child’s sleep-wake cycle. Encourage plenty of outdoor playtime during daylight hours to help synchronize their internal clock with the new schedule. Exposure to natural light in the morning can signal to your child’s body that it’s time to wake up and exposure in the afternoon will tell them that it’s time to go to sleep soon.
Create a Calm Sleep Environment
A conducive sleep environment is essential for quality rest. Ensure that your child’s sleep space is dark, quiet, and comfortable. Using blackout curtains to block out early morning light and white noise machines to drown out any ambient sounds that might disrupt sleep can be very helpful.
Be Patient and Flexible
Transitions can be challenging for little ones, so be patient and understanding as they adjust to the new schedule. It’s normal for there to be some hiccups along the way, so remain flexible and be prepared to make further adjustments if needed.
You’ve got this!
Preparing babies and toddlers for springtime daylight saving time may require some proactive planning and patience, but with the right approach, you can help minimize disruptions to your child’s sleep routine. By gradually adjusting their schedule, maintaining consistency, and maximizing exposure to natural light, you can ensure a smoother transition for the whole family. Here’s to a restful and rejuvenating springtime ahead!
If you need help preparing or getting back on track, or for any pediatric sleep help, schedule a 15 minute intro call with MyBaby Sleepology using this link: 15 Minute Intro Call and follow them on Instagram @mybabysleepology
Xan Coffman is a mama of three girls 8 and under. She is an infant & toddler sleep specialist and Founder of MyBaby Sleepology and Pediatric Sleep Academy where she certifies others to become sleep consultants. After she sleep trained her oldest daughter she became passionate about helping others on their sleep training journey.
Over the years she and her team have helped thousands of families across the world achieve better sleep. Xan is a firm believer that all children can be great sleepers and that healthy sleep for the entire family is extremely important!
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