Daylight savings time is quickly approaching. This means the clocks will shift forward 1 hour and we will lose 1 hour of sleep. Although it is just one hour, our circadian rhythm does tend to get disrupted which can last a few days. If your baby’s sleep does get disrupted do not get discouraged, it will resolve. For this reason, some preparation before DST is very important.
Daylight savings time preparation
To ease into the new time, a gradual schedule change 3 days leading up to DST is the best way to go. On the Thursday morning preceding DST wake your baby up 15 minutes earlier. Put them down for naps 15 minutes earlier and push bedtime 15 minutes earlier as well. On the Friday and Saturday push your whole days schedule an additional 15 minutes earlier each day. In other words, the Friday will be 30 minutes earlier then your normal schedule. The Saturday will be 45 minutes earlier then your normal schedule. Like this, on the Sunday morning after the time change you and your baby will be waking up at your “normal” time and will be back on schedule. For baby’s that are extra sensitive to change you can start the week before DST and do two consecutive days in a row on the earlier schedule. For example, Monday/Tuesday 15 minutes earlier, Wednesday/Thursday 30 minutes earlier, Friday/Saturday 45 minutes earlier.
Note: It is important to move your entire days schedule 15 minutes earlier each day in order for this to work. Therefore, meals will also be earlier.
Here is an example:
| Current Schedule | Thursday | Friday | Saturday | Sunday |
| Wake: 7am Nap 1: 9am Nap 1: 1pm Bedtime: 7pm | Wake: 6:45am Nap 1: 8:45am Nap 2: 12:45pm Bedtime: 6:45pm | Wake: 6:30am Nap 1 : 8:30am Nap 2: 12:30am Bedtime: 6:30pm | Wake: 6:15am Nap 1: 8:15am Nap 2: 12:15am Bedtime: 6:15pm | Wake: 7am Nap 1: 9am Nap 2: 1pm Bedtime: 7pm |
As you can see by gradually moving your baby’s entire schedule 15 minutes earlier each day, the day after DST your baby will be back on their normal sleep schedule.
Preparation leading up to DST is only needed if your baby is on a predictable nap schedule. If your baby is 6 months or younger and does not have a predictable nap schedule, continue to follow age-appropriate wake times. If your baby normally sleeps 12 hours a night and you want them to wake up “on time” the day after DST, you will need to push their bedtime earlier on the Saturday. In this case, I recommend a bedtime 30 minutes earlier. In order to do this it is very important to make sure the last nap of the day does not end too late. A late last nap will interfere with an earlier bedtime and result in a baby that is not tired enough for bed. Always ensure there is at least 2 hours between the last nap and bedtime.
The early riser
If you have an early riser on your hands, spring forward may just be the fix you need. If your little one is waking regularly between 5-6am, after DST they will be waking between 6-7am. Awesome right?!? In this case you do not need to do anything to prepare for DST. Let the clocks do the work and your early riser will now be waking an hour later. YAY! To maintain this new wake time, the day after DST a small schedule adjustment will be needed to ensure your baby’s schedule stays this way.
Here is an example:
Before DST: Wake: 5:30am, Nap 1: 8:30am, Nap 2: 12:30pm, Bedtime: 6:30pm
After DST: Wake: 6:30am, Nap 1: 9:00am, Nap 2: 1:00pm, Bedtime: 7:00pm
Spring forward daylight savings time is definitely the easier of the two time changes to adjust to. However, some babies still have a hard time. Ensuring that you prepare ahead of time by gradually shifting your baby’s schedule will make the transition into the new time so much easier on everyone.
If you are having trouble with your baby, toddler or preschoolers sleep, DST can further complicate things. If you would like support and want to work 1-on-1 with me, check out my sleep programs or book a free call.
