So many parents (myself included) shudder when they are reminded that Daylight Saving Time (DST) is right around the corner… again! Didn’t this just happen 6 months ago?!

When it comes to sleep with your little ones, you *finally* get in a good groove and – BOOM! – Let’s change their schedule by a full hour for no logical reason.

I GET IT!

As a sleep consultant and mom of two, Daylight Saving Time is the bane of my existence. I feel very strongly that we should do away with DST for many reasons, but that’s not what I’m here to talk about today…

I’m here to help and offer a few solutions to parents everywhere.

Regardless of the time of year, I recommend “splitting the difference” of that hour. Let me explain…

Wait until the time change actually occurs. Then, if it’s springtime and we are gaining an hour, you’ll put them down for naps and bedtime thirty minutes later than normal for 3-4 days. If it’s fall and we are losing an hour, you’ll put them down for naps and bedtime thirty minutes earlier than normal for 3-4 days. On the fourth day, go back to your regular schedule! Things should be back to normal about a week after the time change.

If your child wakes up at their regular time before the 3-4 day adjustment period is up, you can fast forward the process and go straight to their usual schedule.

Time Change Strategies for Younger Babies (0-6 months)

Very young babies likely won’t notice much of a difference, so you can just start your day as normal and then follow their current awake times until they’re ready to nap throughout the day. As you approach bedtime, shoot for their last window to end by 6:30 – 8 p.m., so they’re going to bed at an appropriate time. As your daily routines get pushed later if it’s fall and earlier if it’s spring, their body and sleep rhythms should shake out over the course of a week or two.

Spring Forward Time Change Strategies for Older Babies and Toddlers

Older babies and toddlers who are on a fixed, by-the-clock schedule are great candidates for the “split the difference” option.

If your child is on a two-nap schedule, let’s say they wake for the day at 7:00 a.m., naps at 9:30 a.m. and 2:00 p.m., and bedtime is 7:00 p.m., you would adjust with the following schedule for 3-4 days:

8:00 a.m. wake up day one (this feels like 7:00 to them)/7:30 a.m. wake up days 2-4
10:00 a.m. nap 1 (this feels like 9:00 to them)
2:30 p.m. nap 2 (this feels like 1:30 to them)
7:30 p.m. bedtime (this feels like 6:30 to them)

Then go back to your regular schedule of 9:30 am and 2:00 pm on day 4 or 5! Give it a few more days and you should be back to normal.

If your child is on a one-nap schedule – normally wake at 7:00 a.m., nap at 12:00 p.m., and bedtime at 7:00 p.m. – you would use the following adjustment schedule for 3-4 days:

8:00 a.m. wake up day one (this feels like 7:00 to them)/7:30 a.m. wake up days 2-4
12:30 p.m. nap (this feels like 11:30 a.m. to them)
7:30 p.m. bedtime (this feels like 6:30 to them)

And, again, you’ll resume their regular schedule again on day 4 or 5. After a few more days they should be fully adjusted to the new time!

Fall Back Time Change Strategies for Older Babies and Toddlers

For the Fall time change, we are essentially going to do the same thing, just going the opposite way on the clock.

If your child is on a two-nap schedule, let’s say they wake for the day at 7:00 a.m., nap at 9:30 a.m. and 2:00 p.m., and bedtime is 7:00 p.m., you would adjust with the following schedule for 3-4 days:

6:00 a.m. wake up day one (this feels like 7:00 to them)/6-6:30 a.m. wake up days 2-4
9:00 a.m. nap 1 (this feels like 10:00 to them)
1:30 p.m. nap 2 (this feels like 12:30 to them)
6:30 p.m. bedtime (this feels like 7:30 to them)

Then go back to your regular schedule on day 4 or 5! Give it a few more days and you should be back to normal.

If your child is on a one-nap schedule – normally wake at 7:00 a.m., nap at 12:00 p.m., and bedtime at 7:00 p.m. – you would use the following adjustment schedule for 3-4 days:

6:00 a.m. wake up day one (this feels like 7:00 to them)/6 – 6:30 a.m. wake up days 2-4
11:30 a.m. nap (this feels like 12:30 to them)
6:30 p.m. bedtime (this feels like 7:30 to them)

And, again, you’ll resume their regular schedule again on day 4 or 5. After a few more days they should be fully adjusted to the new time!

Sometimes those early mornings can take a bit longer to improve after the fall time change. Regardless of whether your kiddo is still waking closer to 6:00 a.m. than 7:00 a.m. after 3-4 days, proceed with moving their naptime back to its regular time(s). Yes, they may be cranky and a little overtired before nap, but keeping their whole schedule shifted early for too long will perpetuate the early wakings in the long run.

This is also your reminder to double-check that the blackout curtains in your child’s room are working properly at blocking out the sunlight. We can’t expect them to sleep what feels like an hour later with the bright sun streaming in from behind the curtains!

Phew! I know, it’s a lot to wrap your head around, but that’s why I’ve got it all right here for you.

If you find yourself struggling after a couple of weeks when things should be worked out, there are people like me who can help you get back on track. Don’t hesitate to reach out if you need any assistance – I offer complimentary sleep evaluation calls.