Surviving Daylight Savings: Top Tips for Parents to Ease the Transition

Daylight savings can be a challenging time for parents trying to maintain their child’s sleep schedule. As clocks spring forward or fall back, many parents wonder how to ease the transition without causing too much disruption to their little one’s routine. Fortunately, with some planning and a few simple strategies, you can help your baby or toddler adjust more smoothly.

Here are expert tips to help your family through daylight savings, along with practical hacks to make this transition easier on everyone.

1. Gradually Adjust Bedtime

To prepare your child for daylight savings, start by gradually shifting their bedtime over the course of a week. Rather than changing it all at once, move their bedtime by 10 to 15 minutes earlier or later each night, depending on whether you’re springing forward or falling back. This gradual adjustment to bedtime helps their internal clock sync with the new schedule, minimizing disruption.

For instance, if the clocks are about to move forward an hour, begin by putting your child to bed 15 minutes earlier four days prior. By the time the time change occurs, their body will be better adjusted.

2. Stick to Familiar Routines

Children thrive on routine, so keeping their usual bedtime rituals can be key during daylight savings. Maintain their consistent sleep habits, such as bath time, reading, and cuddling, which are part of a structured bedtime routine. By keeping everything familiar, it reinforces their internal body clock, making the transition smoother.

Consistency in nap times is equally important to avoid overtiredness, which can worsen sleep issues during the time change.

3. Leverage Natural Light

One of the most effective ways to help your child adjust to daylight savings is by using natural sunlight to reset their internal clock. Exposure to morning light signals to the brain that it’s time to wake up, helping their body adjust to the new time. After the time change, spend as much time outdoors in natural light, particularly in the morning, to reinforce the new schedule. Here’s a paper published in 2019 by the National Library of Medicine (NLM) on the Effects of light on human circadian rhythm.

Conversely, in the evening, dimming the lights and limiting screen time can help signal to their body that it’s time to wind down for the night.

4. Maintain a Sleep-Friendly Environment

The amount of daylight changes significantly with daylight savings, and this can impact your child’s sleep environment. Consider using a blackout blind to keep the room dark during naps and bedtime, especially when it stays light outside longer. My personal favorite is this one from Amazon which is gives any room total darkness at a very affordable price. Creating a dark, quiet room will signal to your child’s brain that it’s time to sleep, despite the changing light outside.

White noise machines are also a great tool to drown out environmental noise and maintain a calm sleep atmosphere.

5. Prioritize Sleep During the Transition

It’s essential to make sure your child gets enough rest leading up to the time change. Overtired children have a harder time falling asleep and staying asleep, which can exacerbate any issues caused by daylight savings. Focus on preventing overtiredness by ensuring your child sticks to their usual sleep duration and routine. This will make the transition less stressful for both you and your little one.

6. Patience is Key

Adjusting to daylight savings can take a few days or even a week. During this period, it’s important to be patient with your child and yourself. It’s normal for there to be some rough nights as your child’s body adjusts. Focus on staying consistent with routines and providing a calm, sleep-friendly environment.

If bedtime seems challenging during the transition, remind yourself that it’s only temporary and part of the adjustment process.

7. Keep Meal Times Consistent

Feeding schedules are another important element of your child’s routine. Adjust their meal and snack times in a similar gradual fashion to how you adjust their sleep schedule. Doing this helps reinforce the new time and prevents your child from feeling too hungry or full when it’s time for bed. A predictable eating schedule supports a smoother transition in their overall routine.

8. Managing Early Morning Wake-Ups

One common issue after daylight savings is early morning wake-ups, especially during the fall when clocks move back. If your child is waking up too early, try to resist the urge to go to them immediately. Leaving them in their crib or bed for a little longer can help them adjust to staying in bed until their usual wake-up time.

You might also consider using a toddler clock or light that changes color when it’s time to wake up. This can provide a visual cue for your child, helping them understand when it’s okay to get out of bed.

9. Turn It Into a Learning Experience

For older toddlers and preschoolers, daylight savings can be an opportunity to teach them about time and routines. You can explain the concept of daylight savings and why adjusting their sleep schedule is important. Turning it into a learning experience might make them more receptive to the changes.

Giving your child a sense of control over their bedtime routine, like letting them pick a story or their pajamas, can also make the process more fun and less stressful.

10. Seek Professional Sleep Support

If your child struggles significantly with sleep during the daylight savings transition, it may be time to seek help from a baby sleep consultant. Here at Cloud Catcher Sleep Consulting a certified expert can assess your child’s sleep needs and create a custom sleep plan to help them through the transition or any sleep-related challenges you’re facing.

Final Thoughts on Daylight Savings and Sleep

Daylight savings can present some temporary sleep challenges for children, but with the right strategies in place, you can help them adjust with ease. Gradually shifting bedtimes, maintaining consistent routines, and using natural light effectively can all help smooth the transition. While it may take a few days for your child to fully adjust, remaining patient and consistent will set them up for success.

If you need additional guidance or support during this time, don’t hesitate to reach out to us for expert advice.