Spring Forward Without Sleep Struggles: Daylight Saving Tips for Babies
It's that time of year again—Daylight Saving Time! For 2025, mark your calendars for Sunday, March 9th. While most people just grumble about losing an hour of sleep, for those of us with little ones, it can mean weeks of sleep battles. But fret not! With some simple preparation and gentle guidance, your baby/child can breeze through the time change without disrupting your household's sleep routine.
Let's dive into how you can prepare yourself and your children for Daylight Saving Time and explore two effective transition methods.
Preparing Your Baby Before the Time Change
Your baby may be oblivious to the impending time change, but you're not! While you've worked hard to establish a bedtime routine, it's essential to approach this transition with grace and patience. Preparation will vary for each family, but it's crucial to ensure everyone is on the same page.
Transition Method #1: Pretend Nothing Has Changed
Best for: Families with easygoing children and parents who prefer a simple approach.
Method: Stick to the usual bedtime routine—no gradual adjustments needed.
Key points:
Even though the clocks shift, keep bedtime and naptime at the same hour on the clock.
If bedtime is 7:00 pm, continue putting your child down at 7:00 pm (new time).
Avoid letting them sleep in too much to prevent throwing off their schedule.
Tips for success:
Expect some initial bedtime resistance as their body adjusts.
Use blackout curtains to reinforce sleep cues.
Maintain your regular daily routine—meals, naps, and bedtime at their usual times.
Be patient! It may take a few days for your child to feel naturally tired at bedtime.
This keeps it concise while still being informative! Let me know if you'd like any tweaks.
Transition Method #2: Slow and Steady
Designed for children who struggle with changes and families who thrive on planning, this method involves gradual adjustments starting about six days before the time change. By shifting bedtime in 10-minute increments each night, you ease your child into the new schedule. While it requires more attention, this method helps minimize disruptions and maintains your sanity.
But, instead of sending your child to bed at 7 pm one day and “6” pm the next, you’re going to begin changing their bedtime in 10-minute increments.
This example is using the 7 pm bedtime example, but adjust for your own family’s schedule:
Day 1 (March 3, 2025): Bedtime at 6:50 pm
Day 2 (March 4, 2025): Bedtime at 6:40 pm
Day 3 (March 5, 2025): Bedtime at 6:30 pm
Day 4 (March 6, 2025): Bedtime at 6:20 pm
Day 5 (March 7, 2025): Bedtime at 6:10 pm
Day 6 (March 8, 2025) - Clocks change tonight: Bedtime at 6:00 pm
Day 7 (March 9, 2025): Bedtime at 7:00 pm (new time) - but you worked your child’s schedule to be ready for this change
Additional Tips for a Smooth Transition.
Prioritize Daylight Exposure
Spend time outside, ideally in the morning before 10 am, to acclimate to the new light-dark timing.
Natural light, even on cloudy days, is more effective in aligning circadian rhythm than indoor lighting.
Take Precautions in Case of Sleep Disruption
Don't overload your schedule on the Sunday or Monday after the time change.
Schedule important events later in the week when you've had more time to adjust.
Avoid long drives immediately after the time change due to potential dangers of drowsy driving.
Upgrade Your Sleep Hygiene
Follow healthy sleep hygiene practices, including a fixed sleep schedule, bedtime routine, limiting caffeine/alcohol, and going device-free before bed.
Create a bedroom environment conducive to sleep by blocking out noise and light.
Take a Short Nap if Necessary
If experiencing significant daytime sleepiness, take a short nap (under 30 minutes) in the early afternoon.
Avoid late afternoon or evening naps to prevent difficulty falling asleep at night.
Whichever method you choose, remember to be flexible and patient. Daylight Saving Time can be a challenging adjustment for babies and parents alike, but with the right approach, you can sail through smoothly.
Wishing you a smooth and restful transition to spring!
Are you struggling with your child’s sleep? Could you use some support?
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