Spring is right around the corner.... yay! This means it was time to Spring ahead those clocks yesterday, March 12th, 2023. If you're anything like me, you didn't have time to make any adjustments to your baby/child's schedule ahead of the time change this year. If this sounds like you and you're struggling with sleep on this Monday morning, these tips should help!
Tip #1: Don't sleep in
It can be very challenging to pry your own eyes open in the days following the end of Daylight Saving Time, let alone your child's! Unless your child/baby was waking up too early prior to the time change, getting back to your regular rise time sooner rather than later, will help everyone adjust. If you slept in the day of and the day after, make sure that by Tuesday or Wednesday you start to wake up at your regular time again. Studies have shown that rising within the same 30-minute window each morning helps to regulate schedules and adequately time bedtime to promote sleeping through the night.
If you have a toddler, use an okay to wake clock to help your child wake within the same 30-minute window each morning. If you haven't started using one with your toddler already, read my post on okay to wake clocks here.
Tip #2: Get outside
Let the sunlight help reset you and your child's circadian rhythm by spending time outside! Getting outside in the hours right after the morning rise and in the afternoon can especially help. While you're out there, get some activity and breathe in that fresh air.... every little bit will help!
Tip #3: Prioritize Naps
The better rested your child is during the day, the easier it will be for them to sleep through the night too! To help make the adjustments to the end of Daylight Saving Time easier on you and your baby/child, be especially mindful of their napping schedule in the weeks following the time change. If you aren't familiar with optimal wake windows and daytime sleep needs for your child's age, see the chart below or reach out for help! You can even sneak a nap in for yourself too since today is National
Tip #4: Be patient!
The adjustment to any time change can take up to a week in the best of conditions. If you're following the rest of the tips in this article then your baby/child should be adjusted to the new time soon. If sleep was already a trouble area for your family before the time change, work on establishing a foundation for healthy sleep. Start with teaching independence at the beginning of the night and for naps. Reach out for help if you need it!
Frequently Asked Questions:
FAQ 1: How do I help my baby adjust to the end of Daylight Saving Time?
Help your baby adjust to the end of Daylight Saving Time by maintaining their regular schedule after the time has changed. You can let them sleep up to 30 minutes later the first day following the change (Sunday), then just 15 minutes later for the next 2 days or so. By Tuesday or Wednesday following the change make sure they're back to waking at their usual time and don't forget to time the rest of their naps and meals accordingly too!
FAQ 2: How do I help my toddler adjust to the end of Daylight Saving Time?
For toddlers, use an okay to wake clock to help them adjust to any time change. Just like with a baby you can let them sleep a little later the first few days following the time change but by Tuesday or Wednesday make sure they wake up at their regular time again.
FAQ 3 My child is really struggling the time change, what can I do?
If after a week or your child is still having a difficult time with the time change, it may be time to seek progressional advice! Look at overall sleep hygiene and ensure you have an optimal schedule for your child's age. If your child isn't able to fall asleep on their own and they're over 4 months of age, work on teaching health sleep habits!