As we approach the end of daylight saving time, you may be wondering how the “fall behind” time change will impact your little ones’ sleep. When the clocks roll back one hour, 6:00 AM becomes 5:00 AM, which can feel painfully early!
No need to panic, Slumberland Solutions can help get you and your family back on a healthy sleep routine within days!
Why the Time Change Impacts Young Children
Babies and toddlers have natural rhythms and routines, making them sensitive to even small changes in their schedule. With the time change, your child will probably be waking up an hour earlier than usual, potentially leading to overtiredness as they adjust to the “new” clock time.
How to Prepare for the Fall Time Change
Here are some tried and true tricks to helping your little ones adapt to the time change, and if you plan ahead, there will be less fuss when you “Fall Behind”. However, if you are not one to plan ahead, that is ok too! Just use these tips and your little one will be on track within days.
One of the most effective ways to ease your child into the time change is to shift their schedule in small increments leading up to the clock change.
Plan Ahead Plan:
Start 1 week BEFORE Daylight Saving Ends /1 week BEFORE we “Fall Behind”.
With this method, you will start to push naps and bedtime later by 15 minutes every few days.
If bedtime is at 7:00 PM, and naps are at 10:00 AM and 2:00 PM, you will push naps and bedtime by 15 minutes.
Sunday and Monday Nap 1 at 10:15 AM
Nap 2 at 2:15 PM
Bedtime at 7:15 PM
Tuesday and Wednesday Nap 1 at 10:30 AM
Nap 2 at 2:30 PM
Bedtime at 7:30 PM
Thursday and Friday Nap 1 at 10:45 AM
Nap 2 at 2:45 PM
Bedtime at 7:45 PM
Saturday (Night of DST ending) Nap 1 at 11:00 AM
Nap 2 at 3:00 PM
Bedtime at 8:00 PM
Sunday You will be back on your original schedule:
Nap 1 at 10:00 AM
Nap 2 at 2:00 PM
Bedtime at 7:00 PM
Catch Up Plan:
Well, all great plans do have some glitches. If you forgot to plan ahead, or you were not able to push naps and/or bedtimes consistently during the past week, never fear, there is a solution! Just start the DAY when Daylight Saving ends (Sunday), or whenever you are ready.
For example, if bedtime is at 7:00 PM and naps are at 10:00 AM and 2:00 PM, you will start everything 1 hour earlier (6:00 PM) the first couple of days and push your times up in 15 minute increments.
CLOCKS HAVE ALREADY CHANGED:
Sunday and Monday Nap 1 at 9:15 AM
Nap 2 at 1:15 PM
Bedtime at 6:15 PM
Tuesday and Wednesday Nap 1 at 9:30 AM
Nap 2 at 1:30 PM
Bedtime at 6:30 PM
Thursday and Friday Nap 1 at 9:45 AM
Nap 2 at 1:45 PM
Bedtime at 6:45 PM
Saturday and going forward Nap 1 at 10:00 AM
Nap 2 at 2:00 PM
Bedtime at 7:00 PM
Back on your original schedule!
This approach helps their internal clock adapt more smoothly, making the transition less disruptive for everyone.
Once the clocks go back, switch to the new schedule and stick with it, even if your child still seems a bit off. This consistency will signal to their body that this is now the “right” time for activities, naps, and meals. You will find that with a consistent schedule and routine, it should only take a few more days for your child to adjust.
It is important to remember that every child is different and sometimes you may not need to make the time adjustment. Sometimes children adapt naturally and sometimes their bodies prefer the earlier/later time. As always, you need to do what works best for you, your family and how your baby is reacting. Trust your Mommy Instincts; it is very rare that your instincts will be wrong. However, if after a week or so, your baby is fussy and not sleeping well, try the tips above and see if you can get back on a healthy sleep routine.
Adjust Meal Times Too
Moving nap and meal times along with bedtime is essential, so that you are keeping their schedule as consistent as possible. This also reinforces the new schedule, helping their internal body clock reset.
Healthy Sleep Environment:
A big part of helping your babies and toddlers start and keep a healthy sleep routine
includes a healthy sleep environment. Don’t forget to include these tips to help keep your baby’s routine on track, especially during Daylight Saving Time.
• Use Black Out Shades or another dark window covering to keep the natural light out as long as possible.
•If your baby wakes before your desired wake time (DWT), try to delay him by using a gentle soothing technique.
•Break the “wake to feed” habit by not feeding as soon as baby wakes.
If you are struggling with getting on a healthy sleep routine, or if you have any questions about your child’s sleep and behavior, reach out at any time.
Sweet Dreams! 😴👶
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