why daylight savings time can be a challenge
As daylight savings time approaches this weekend, many parents find themselves bracing for the impact it can have on their children’s sleep schedules. While “falling back” and gaining an extra hour might seem like a welcome change for adults, it can still disrupt kids’ sleep patterns.
While many adults look forward to an “extra hour of sleep”, us parents of young children and babies, well, we wish! It really doesn’t work like that.
Every year, parents ask how to best navigate this transition, so here’s a guide to help your family adjust smoothly.
While many adults look forward to an “extra hour of sleep”, we parents of young children and babies, well, we wish! It doesn’t work like that.
A Parent’s Guide to Baby Sleep Training Adjustments
It affects not just children’s sleep patterns, but adults’ too, often resulting in sleep debt and increased fatigue. It can take weeks for us as adults to get back into our daily sleep rhythms, so as you can imagine, this disruption is particularly noticeable in young children, who thrive on consistent sleep schedules.
So, what’s the best way to help your little one adjust to the time change? The key is to “split the difference.”
step 1: don't change the clocks right away
When the clocks “fall back” and you gain an extra hour, resist the urge to change the clocks before bed. Instead, leave them as they are and start your day at your usual time. This helps avoid the psychological impact of waking up and seeing that it’s an hour earlier than normal.
After you’ve had your morning coffee and breakfast, then go around the house and set the clocks back. This small delay can help make the transition less jarring for both you and your child.
step 2: split the difference for naps and bedtime
For the first three days after the time change, adjust your child’s sleep schedule by 30 minutes. Here’s how to handle it:
– **Morning Nap:** If your little one usually naps at 9:30 a.m., shift the nap time to 9:00 a.m. for the first three days. It will feel like 10:00 a.m. to your child, but this gradual adjustment will help ease them into the new schedule without completely disrupting their routine.
– **Afternoon Nap:** Apply the same approach to the afternoon nap, moving it 30 minutes earlier than usual.
– **Bedtime:** If your child typically goes to bed at 7:00 p.m., put them down at 6:30 p.m. for the first three nights. This will feel like 7:30 p.m. to your child’s internal clock. Gradually, their body will adjust, but it usually takes about a week for the new schedule to feel normal.
step 3: help your toddler or young child understand the new time
For children over the age of two, you probably have a system in place already that lets them know when it okay to get up in the morning. Whether it’s an “Ok to wake” clock, digital or analog clock or you go into their room and get them, you can stick to whatever is working. You would just adjust the “wake up time” by 30 minutes.
If you use a digital clock in their room to help them recognize when it’s okay to get up, set the clock 30 minutes ahead for the first three days, so if it’s actually 6:30 a.m., the clock will show 7:00 a.m. This helps toddlers adjust to the new wake-up time gradually.
step 4: adjust slowly for babies
Handling the time change with babies requires a bit more patience, as you can’t explain the new time to them. If your baby normally wakes up at 7:00 a.m. but starts waking at 6:00 a.m. after the time change, don’t rush to get them up right away. Instead, gradually extend the time before you go to them:
– **Day 1:** Wait until 6:10 a.m. to get your baby up.
– **Day 2:** Stretch it to 6:20 a.m.
– **Day 3:** Wait until 6:30 a.m.
By the end of the week, your baby should be waking up closer to their usual time, adjusted for the new clock settings.
Step 5: Transition back to the regular schedule
On the fourth night, shift everything to the new time, so your child is back to going to bed when the clock says 7:00 p.m.
Adjust nap times to their usual slots as well. This final adjustment completes the transition and helps get everyone back to a normal routine.
Extra tips for a smooth transition
- **Maintain a Dark Sleep Environment:** The sun will rise earlier, which might encourage your child to wake up earlier. Use blackout curtains to keep the room dark in the mornings to prevent early wake-ups.
- **Stay Consistent:** Stick to your regular bedtime routine, even with the time shift. Consistency will help signal your child that it’s time to sleep.
- **Be Patient:** It takes about a week for the body to fully adjust to a time change. Stay calm and consistent, and your child will get back on track.
preparing for the week ahead
Daylight savings time can be a tricky adjustment, but with these strategies, you can make it a smooth transition for your family. By splitting the difference in sleep times and gradually adjusting schedules, you can help your little one adapt to the new time with minimal disruptions. Remember, consistency is key, and your patience will pay off as your child adjusts to the new schedule. Before you know it, everyone will be back to their normal routines, feeling rested and ready for the day.
Do you have any tried-and-true daylight savings survival tips? Share them in the comments below! If you’re facing other sleep challenges with your child, don’t hesitate to check out additional resources or programs that can help get your little one back on track with sleeping through the night.
You're not alone, mama
If you are in the thick of it, just know that you aren’t alone. Every struggle you face is preparing you for something bigger. Hang in there, mama—you’ve got this!
If you’re tired of all the searching, tried other methods that have failed, and you’re looking for someone to hold your hand through the sleep training process, consider booking a call with one of our sleep consultants. We use a more gentle approach versus leaving your little one to cry and typically get results in as little as the first 1-3 days!
Book a call by clicking the link below to see how we can help you.
Author Christina Fabritiis is a pediatric sleep consultant and founder of Fabulous Sleep Solutions, based in the San Tan Valley and Queen Creek area of Arizona. She works with families locally and nationally to help babies, children, teens, and adults get the sleep they need. Learn more about sleep training at: fabuloussleepsolutions.com