Daylight Saving Time (DST) is upon us! This year, the clocks “spring forward” on Sunday, March 9th in Canada/United States and Sunday, March 30th in Europe. For many parents, this can mean either an exciting shift or a bit of a sleep challenge for your kiddos. But don’t worry! The good news is that the time change might actually work in your favor!
If your baby typically wakes up at 6:00 AM, don’t be surprised if they sleep in until 7:00 AM for the next few days. But, as you know, a time change is still a time change. For your little ones, the challenge lies in adjusting to the earlier bedtime and shifting their internal clocks, which can take a little time and strategy. Let’s break down how you can smoothly adjust your baby's sleep schedule to make the transition as easy as possible.
Why Does the Time Change Affect My Baby’s Sleep?
Our circadian rhythm, or internal clock, is governed by light exposure. Babies and toddlers who are used to waking at a specific time each day are essentially "set" by the light they see upon waking. When the clocks change, their body clocks don’t automatically adjust. It can take some time for their circadian rhythm to catch up, leading to potential early wake-ups or trouble falling asleep at bedtime.
How to Prepare Your Baby for the Spring Forward Time Change?
There are typically two types of parents: those who like to prepare for the time change and those who don't.
Preparing for the time change involves adjusting your little one's schedule ahead of time, before the clock actually shifts.
Example of a Gradual Adjustment:
Day 1 (March 6th): Wake at 6:45 AM, bed at 6:45 PM.
Day 2 (March 7th): Wake at 6:30 AM, bed at 6:30 PM.
Day 3 (March 8th): Wake at 6:15 AM, bed at 6:15 PM.
Note: If your baby falls asleep a little later than normal due to the earlier bedtime, don’t worry! It might take a bit more time for them to adjust, but within a few days, they’ll be back on track.
For parents who choose not to prepare for the time change (aka us!), that's perfectly fine too! Here’s what you can expect: If your baby was waking up at 5 AM, they’ll likely start waking up at 6 AM – hooray! The challenge, however, will be at bedtime. Your child may not feel tired at their usual bedtime, and that’s completely normal. To help with this:
Offer plenty of sunlight
Add some extra exercise
Consider adjusting bedtime to be a bit later for a few days as your child adjusts.
Instead of battling early bedtimes, which may lead to unwanted sleep associations, embrace the later bedtime for a few days. Your child will naturally adjust and eventually return to their normal bedtime.
Final Thoughts:
In our opinion, the time change can be tough. Losing an hour of sleep and dealing with potential bedtime struggles can be challenging. For example, your child may not fall asleep until 8 PM if they’re used to 7 PM, but with time, they’ll adjust. As they start waking up earlier, bedtime will eventually get easier. Give your family about two weeks, and the adjustment will go smoothly!
P.S Our biggest piece of advice is this: with the time change comes more sunlight, and earlier morning sunlight means… earlier mornings! So, now’s the perfect time to invest in blackout blinds.
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