Daylight Saving Time: Springing Forward
As the clocks spring forward for daylight saving time (YAY SUNSHINE!), parents may worry about how it will affect their baby's sleep schedule. Adjusting to the time change can be difficult for everyone, but with a little preparation and patience, you can help your baby adjust to the new schedule. And typically, springing forward is the easier of the transitions!
Below are some strategies for helping shift your baby’s schedule as we SPRING FORWARD with the beginning of daylight saving time!
BABIES 0-6 months old (or those not yet on set nap times!)
At this age, I encourage most parents to use waketime windows to predict baby’s naps and bedtimes. Yes, by around 12 weeks, I do want you to have an established bedtime and morning waketime, but most of the day is based off of waketime windows at this age. Because of this, I want to really encourage parents of babies 0-6 months old to try not to fret at all about Daylight Saving time! Here are some options to help get your baby’s body to adjust to the new time on the clock!
Wake baby according at correct time on the clock (if they typically wake at 7am, wake them when the clock says 7am on Sunday, even though it will feel like 6am to their body. Proceed throughout the day as normal)
If needed, help baby lengthen a nap or 2 on Sunday or Monday to help baby make it to bedtime according to the clock. On the reverse side, if you have to wake your baby from a nap to keep them on schedule, that is okay too!
Don’t stress…it may take a few days but the time clock and your baby’s body clock will be lined up in no time! Springing forward is often easier to adjust and can often help fix those pesky early morning wakings!
Watch for overtiredness! Even though you are trying to adjust your baby’s body clock, don’t be afraid of early bedtime (which may actually feel like their regular bedtime to their body!). Aim to start your day the next morning at the desired wake time.
If you are someone who needs a concrete plan, I recommend following the Little by Little approach where you gradually adjust your baby’s body clock over the course of a week.
-The Little by Little approach: (you can adjust the week before DST happens or the week after) This option is best for people who like to plan! (which is not me :)). With the Little by Little method, you simply start your day 10 minutes EARLIER each day for a few days. If you start before DST, you will “catch up” to the clock time when DST happens. If you start after DST, you will “catch up” the following weekend. With this method, wake windows and nap lengths stay the same–the only thing changing is the time on the clock. If you typically use set nap times, you will use waketime windows during this adjustment. If you want more help with this process and to see sample schedules, join my DST Support Group!
Babies 6 months-3 years (or babies with set nap time)
Once your baby has transitioned to one or two set nap times, the time change can feel a little scarier! Not only are you adjusting morning wake time and bedtime, you also have to adjust when their bodies are ready for naps! But have no fear…it is totally possible! With a little grace, your baby’s body clock will adjust in no time! And Springing Foward is often easier on their bodies! Below are some options for handling the time change based on how much you want to plan for it!
OPTION 1: Go with the flow
-That’s right. Go with the flow. Stay the course. Follow the time on the clock as closely as you can. What do I mean? If baby typically goes to bed at 7pm, put baby to bed at 7pm on Saturday night. They may still be sleeping on Sunday (after the time has changed), so you may have to wake them to keep them on schedule, and thats okay! Push baby to regular nap time based on the clock. It may take them a little longer to fall asleep for nap, but stay consistent with how you intervene.
Who is this option good for?
This option is best for sleep trained babies on 1 or 2 naps (generally babies over 6 months of age)! If you have found that your baby is super sensitive to waketime windows and becomes overtired easily, you may have to “stair step” the transition, meaning baby may need to go down a little later (by the clock) for nap time (but it will feel earlier to their body clock) for a day or 2 or 3. You may put baby down 30 minutes later on Sunday for naps and then just 15 minutes later on Monday and then by Tuesday, baby has adjusted and is able to go down for naps and bedtime at the regular clock time! With this choice, you will be shortening your baby’s wake windows just a little- Some babies respond okay to this, where as others do not. Be mindful of undertiredness, and don’t be afraid of an early bedtime!
OPTION 2: LITTLE BY LITTLE (you can adjust the week before DST happens or the week after)
This option is best for people who like to plan! (which is not me :)). With the Little by Little method, you simply start your day 10 minutes earlier each day for a few days. If you start before DST, you will “catch up” to the clock time when DST happens. If you start after DST, you will “catch up” the following weekend. See below for an example! With this method, wake windows and nap lengths stay the same–the only thing changing is the time on the clock. If you typically use set nap times, you will use waketime windows during this adjustment.
Who is this option good for?
This option is best for those who like a plan and making an hour change suddenly feels daunting or scary! It is also good for those who have tried to do it quickly in the past and baby hasn’t adjusted well. If you want more help with this process and to see sample schedules, join my DST Support Group!
OPTION 3: Summer and Winter Schedule
That’s right, let your baby have a winter and a summer schedule. You can’t be bothered by this Daylight Saving madness and schedule shifting, so don’t! If baby goes to bed at 7pm in the winter, they will just go to bed at 8pm in the summer months! More time to play in the sunshine!
TODDLERS: (for those who are not napping anymore and doing rest time!)
Toddlers tend to have a much easier time adjusting to the time change, especially springing forward! I would aim to wake your toddler at the correct time on the clock the morning of DST. If you find you have a kiddo who is super sensitive to wake windows and nighttime sleep, it is okay to stair step it and wake them only 30 minutes early according to their body (but 30 minutes late according to the clock!) If your kiddo usually goes to bed at 8pm, it is okay to put them to bed at 8:30 on Sunday, Monday, and even Tuesday night after the time change! This will feel like 7:30 to their body, but will help them not be so undertired before bed (and hopefully help them not fight bedtime as much!).
Other helpful tips!
1-Stay consistent! Keep a consistent bedtime and naptime routine. News Flash, but babies can’t tell time. Having a consistent routine signals to them it is time to sleep and will greatly help them adjust their bodies to the new time on the clock!
2- Get outside! During the short daytime light we have, get out and enjoy it! That will help baby’s circadian rhythm adjust also!
3- Blackout curtains! With the sun coming up earlier and earlier, we want to take advantage of that time moving forward to help with any pesky early morning wakings. Making sure you have taken measures to prevent extra early sunlight from coming in the room can help prevent unwanted early morning wakings. Also, the sun is up later in the evenings, so we will want to utilize the blackout curtains to help make the room dark enough at bedtime!
4. It’s okay to help them! It is okay to help your baby take longer naps during this transition! If you have a baby that is struggling with the time change and help their body clock and the time on the clock line up by helping them extend a nap or 2! It won’t hurt them or “ruin” any sleep training you have done! In fact, it may do the opposite and help them adjust to the time change quicker and easier!
5-Having independent sleep skills helps. If you have considered working on independent sleep skills, now is your time! I’d love to help. Check out all my packages on my services page!
6- Have grace with yourself and your baby and give it a few days!
Want even more help? Join my private facebook group for specialized DST help!
Was sleep hard even before DST? There is personalized help available! Check out my services page! Book your consult today and be sleeping better soon!