HELPING YOUR LITTLE ONE ADJUST TO DAYLIGHT SAVINGS TIME
As a baby and toddler sleep consultant, I often hear from concerned parents about how daylight savings time will affect their little ones' sleep. When the clocks spring forward or fall back, it can disrupt sleep schedules and leave everyone feeling a bit out of sorts.
Daylight savings time can throw off your child's internal clock, especially for babies and toddlers who thrive on routines and schedules. The change can lead to earlier or later bedtimes, disrupted naps, and cranky moods. This is because young children have not yet fully developed their circadian rhythms, making them more sensitive to shifts in their sleep schedules. However, with a little preparation, you can minimize these disruptions and help your child transition seamlessly. It’s important to note that there are a few ways of going about the time change. In this blog we will be talking about how to gradually adjust the sleep time for your little one!
Tips for a Smooth Transition
Gradual Adjustment
If possible, start adjusting your child’s schedule a few days before the time changes. Shift bedtime and wake-up time by 10-15 minutes each day until you reach the desired schedule. This gradual approach can make the transition easier and less jarring for your little one, as their body can adapt more comfortably to the new timing.
Example Schedule Adjustment for Fall Back (November 3):
Starting on October 30, adjust the schedule as follows:
October 30: Move bedtime and wake-up time 15 minutes later. If your child normally goes to bed at 7:00 pm, shift bedtime to 7:15 pm. Wake up at 7:15 am instead of 7:00 am.
October 31: Shift another 15 minutes later. Bedtime at 7:30 pm, wake-up at 7:30 am.
November 1: Adjust to 7:45 pm for bedtime and 7:45 am for wake-up.
November 2: Move to 8:00 pm bedtime and 8:00 am wake-up.
November 3 (Daylight Savings Day): The clocks will fall back, making it 7:00 pm again. Your child’s body will already be accustomed to the change, so it will feel like a natural transition.
Maintain Consistent Sleep Routines
Keeping your bedtime routines consistent is crucial, regardless of the time change. A calming pre-sleep ritual—like a warm bath, reading a book, or singing a lullaby—can signal to your child that it’s time to wind down. This predictability helps create a sense of security, making it easier for your child to relax and fall asleep.
Create a Sleep-Friendly Environment
Ensure your child's sleep space is conducive to rest. This includes dimming the lights during the bedtime routine, keeping their bedroom at an optimal temperature for sleep (between 18-20 degrees celsius), and using a white noise machine to drown out any disruptive sounds. Blackout blinds and curtains can also be particularly helpful!
Be Mindful of Naps
If your toddler takes naps, adjust them gradually as well. This might mean moving nap times by 10-15 minutes each day leading up to the change. A well-timed nap can prevent overtiredness/under tiredness, which can make the transition more difficult. Pay attention to your child’s sleep cues and adjust as necessary to keep them well-rested.
Keep Calm and Be Patient
It’s normal for kids to take a few days to adjust. If your little one seems cranky or restless, try to remain calm and patient. Offer plenty of cuddles and reassurance as they navigate the transition. Staying consistent and supportive during this period can help ease any anxiety they may feel.
Stay Active During the Day
Engaging your child in physical activity during the day can help them feel more tired come bedtime. Outdoor play, especially in natural light, can reinforce their circadian rhythms and promote better sleep. Activities like running, playing on the playground, or even short forest or beach walks can help expend energy and improve their overall mood.
Be Consistent with Wake-Up Times
After the time change, try to stick to the same wake-up time each day, even on weekends. This consistency reinforces your child's internal clock and helps them adjust to the new time more quickly. Setting a regular wake-up time creates a predictable rhythm that can make transitioning into the new time zone feel more natural.
Daylight savings time doesn’t have to be a source of stress for you or your little one. By taking proactive steps to ease the transition, you can help your child adjust smoothly. Remember, every child is different, so be flexible and find what works best for your family. With a little patience and preparation, you will all be back to peaceful nights and happy mornings in no time! If you find yourself needing some extra support during this time adjustment, LET’S CHAT!
Sleep well!
