Daylight Savings Time—two words that can send shivers down the spine of any sleep-deprived parent. But what if I told you that “springing forward” doesn’t have to mean sleepless nights and overtired little ones? In fact, for early risers, this time change might just be a hidden blessing! That 6:00 AM wake-up? Now it’s magically 7:00 AM!
Still, adjusting to the time shift can be tricky for some babies and toddlers. So, let’s dive into two simple strategies to make the transition as smooth as possible.
Plan 1: Do Nothing (Yes, Really!)
This might sound too good to be true, but for many families, simply ignoring the time change works perfectly. Here’s how:
- Stick to your usual routine, just following the new clock time.
- If your child normally wakes at 6:00 AM, they’ll now wake at 7:00 AM naturally.
- If bedtime was 7:00 PM, after the time change, it will be 8:00 PM—no adjustments needed!
This approach works best for families without rigid morning schedules or those who welcome the slightly later bedtime. But for some, an 8:00 PM (or later) bedtime isn’t ideal, which brings us to…
Plan 2: A Gradual Weekend Adjustment
If your little one needs to stay on a structured schedule, easing into the time change over the weekend is a great option.
Here’s how to do it:
- On Sunday morning, wake your baby at their normal time before the clock change (even though it will feel an hour earlier).
- Stick to regular wake windows throughout the day.
- Keep naps and bedtime as close to their original times as possible.
- Expect a little extra fussiness—this is normal, and it will pass within a few days.
Patience and consistency are key!
Top Tips to Help Your Baby or Toddler Adjust to Spring Forward
1. Use Light to Your Advantage
Light exposure is the strongest natural cue for sleep. To help your little one adjust:
✔️ Spend time outdoors in natural daylight during wake windows.
✔️ In the evening, dim the lights and avoid screens at least an hour before bed.
✔️ Use blackout curtains to create a dark sleep environment. (No blackout curtains? Dark sheets or black construction paper over the windows work in a pinch!)
2. Stick to a Predictable Routine
A familiar bedtime routine signals to your child that sleep is coming—regardless of what the clock says! Maintain your usual steps, such as:
🌙 Dimming the lights
📖 Reading a book
🍼 Offering a final feeding
😴 Cozying up in a sleep sack
If you don’t have a bedtime routine yet, now is the perfect time to start!
💡 Toddler Tip: Even if your toddler doesn’t seem tired, begin their bedtime routine at the usual time to help them wind down.
3. Have Patience (With Your Child & Yourself!)
Just like adults, babies and toddlers need time to adjust. Give them—and yourself—some grace during this transition.
- For babies: Watch for sleepy cues. If needed, a short afternoon catnap can help bridge the gap to bedtime.
- For toddlers: Stick to a structured sleep schedule and consider using an OK-to-Wake clock as a visual reminder for when it’s time to sleep.
4. Need Help Setting Up a Sleep Routine? We’ve Got You!
If your little one doesn’t have a consistent sleep routine yet, or if you’re struggling to establish one, we’re here to help! Our team specializes in sleep support and can guide you through creating a plan that works for your family.
5. Worried About Fall Daylight Savings? We’ve Got You Covered!
If you’re more concerned about how to handle the “fall back” transition later this year, don’t worry—we’ll be sharing another blog this fall with step-by-step guidance on making that shift easier. Follow along with us so you don’t miss it!
Daylight Savings doesn’t have to be a nightmare—just a minor speed bump on the road to great sleep. With a little planning, patience, and consistency, your baby or toddler will be back to restful nights in no time. Sweet dreams! ✨
Additional Resources & Research on Baby Sleep & Daylight Savings:
- American Academy of Pediatrics (AAP) – Healthy Sleep Habits for Babies & Toddlers
📖 Healthy Sleep for Children
(Guidelines from the AAP on sleep schedules, routines, and how to adjust to time changes.) - National Sleep Foundation – Effects of Daylight Savings on Sleep
📖 How Daylight Saving Time Affects Sleep
(Discusses the impact of DST on sleep patterns and tips for adjusting smoothly.) - Centers for Disease Control and Prevention (CDC) – Infant Sleep Guidelines
📖 Safe Sleep and Baby Sleep Recommendations
(Covers safe sleep practices, sleep duration recommendations, and how environmental factors impact infant sleep.) - Harvard Medical School – The Science of Circadian Rhythms & Light Exposure
📖 How Light Affects Sleep
(Explains how natural and artificial light influence sleep cycles, which is crucial for helping babies adjust to time changes.) - The Sleep Foundation – How to Handle Time Changes for Kids
📖 Time Change Sleep Tips for Babies & Toddlers
(Practical strategies for shifting sleep schedules and preventing sleep disruptions.)
