Daylight saving time (fall edition): Keep your baby’s sleep on track
As parents, we all know how precious sleep is—both for our babies and for ourselves! But just when you feel like you’ve finally nailed your baby’s sleep schedule, daylight saving time swoops in and threatens to throw everything off. Gaining an extra hour of sleep might sound like a dream come true, but for babies, it can be the start of earlier wake-ups and disrupted routines.
Don’t panic! With a little preparation and a few simple strategies, you can help your baby adjust smoothly to the shift in time. In this blog, we’ll break down everything you need to know about navigating the fall time change, whether you decide to take a gradual, hands-on approach or a more laid back, go-with-the-flow approach. Plus, we’ll cover why handling mornings carefully is key to keeping your baby on track. With patience and consistency, you’ll be back to peaceful nights (and mornings!) in no time.
Ready to keep your baby’s sleep on track despite the end of daylight saving time? Let’s dive in!
The basics for navigating your baby’s sleep during the time change
Light dictates our circadian rhythm and our circadian rhythm dictates when it’s time to sleep so using light to your advantage during this process is really important. You’ll want to keep things in your house bright right up until bedtime to help convey to your child’s brain that it’s not sleep time just yet. Then in the morning you’ll want to be sure to keep their sleep environment pitch black until it is time that you want them to be awake.
I know it’s starting to get chilly right now, but getting outside in the morning between 7-10am can be really helpful- even if it’s just for 5-15 minutes at a time. The natural light and exposure to the sun can be extremely helpful in resetting your child’s circadian rhythm.
Below we’ll talk through several different options for how to systematically shift your child’s sleep schedule to help them better adjust to their new wake up time after the time change. Some families prefer to take them gradually while others prefer to take a more laid back approach. There is no wrong answer- only what makes the most sense for your family.
Not only should you be working on shifting your baby’s sleep schedule with the time change, but you’ll simultaneously want to shift their feeding schedule as well. Both pieces are crucial to help their body adjust to the new schedule.
Gradual approach
If you are thinking of taking a gradual approach, this tends to work best with babies who are more sensitive to schedule changes and for families who have control over their baby’s sleep schedule throughout the week. This may not be the best option if your child is in daycare throughout the week.
With this approach, we will start on Thursday morning and attempt to shift the schedule 15 minutes later each day through the time change on Sunday. See below for an example of what this will look like:
Thursday- Keep baby in their dark sleep space until 15 minutes later than usual. Push the usual naps and feeds 15 minutes later all day as well. This should result in a bedtime that is roughly 15 minutes later than usual.
For example: Baby usually gets out of crib at 6:30am, but you’ll wait until 6:45am to get them out. Nap 1 usually starts at 9:30am but you’ll wait until 9:45am to start nap 1. Nap 2 usually starts at 2:30pm but you’ll wait until 2:45pm to start nap 2. Bedtime usually starts at 7pm but you’ll wait until 7:15pm.
Friday- Keep baby in their dark sleep space until 30 minutes later than usual. Push the usual naps and feeds 30 minutes later all day as well. This should result in a bedtime that is roughly 30 minutes later than usual.
For example: Baby usually gets out of crib at 6:30am, but you’ll wait until 7:00am to get them out. Nap 1 usually starts at 9:30am but you’ll wait until 10:00am to start nap 1. Nap 2 usually starts at 2:30pm but you’ll wait until 3:00pm to start nap 2. Bedtime usually starts at 7pm but you’ll wait until 7:30pm.
Saturday- Keep baby in their dark sleep space until 45 minutes later than usual. Push the usual naps and feeds 45 minutes later all day as well. This should result in a bedtime that is roughly 45 minutes later than usual.
For example: Baby usually gets out of crib at 6:30am, but you’ll wait until 7:15am to get them out. Nap 1 usually starts at 9:30am but you’ll wait until 10:15am to start nap 1. Nap 2 usually starts at 2:30pm but you’ll wait until 3:15pm to start nap 2. Bedtime usually starts at 7pm but you’ll wait until 7:45pm.
Sunday- Keep baby in their dark sleep space until their usual time- according to the clock. This will feel like 60 minutes later than usual to their body. Then you’ll continue your day with your usual schedule from before. This should result in typical nap and feeding times- according to the clock- as well as a typical bedtime.
For example: Baby usually gets out of crib at 6:30am, so you’ll wait until 6:30am (new time) to get them out. Nap 1 usually starts at 9:30am so you’ll wait until 9:30am to start nap 1. Nap 2 usually starts at 2:30pm so you’ll wait until 2:30pm to start nap 2. Bedtime usually starts at 7pm so you’ll wait until 7pm.
Congratulations- you’ve adjusted! Now you just need to stay steady with this schedule while their body continues to adjust over the next week or so.
Weekend approach
If you are thinking of taking a weekend approach, this tends to work best with babies who are less sensitive to schedule changes and for families who don’t have control over their baby’s sleep schedule throughout the week.
With this approach, we will start on Saturday morning and attempt to shift the schedule 30 minutes later Saturday and Sunday. See below for an example of what this will look like:
Saturday- Keep baby in their dark sleep space until 30 minutes later than usual. Push the usual naps and feeds 30 minutes later all day as well. This should result in a bedtime that is roughly 30 minutes later than usual.
For example: Baby usually gets out of crib at 6:30am, but you’ll wait until 7am to get them out. Nap 1 usually starts at 9am but you’ll wait until 9:30am to start nap 1. Nap 2 usually starts at 12:30pm but you’ll wait until 1pm to start nap 2. Nap 3 usually starts at 4:30pm but you’ll wait until 5pm to start nap 3. Bedtime usually starts at 7:45pm but you’ll wait until 8:15pm.
Sunday- Keep baby in their dark sleep space until their usual time- according to the clock. This will feel like 60 minutes later than usual to their body. Then you’ll continue your day with your usual schedule from before. This should result in typical nap and feeding times- according to the clock- as well as a typical bedtime.
For example: Baby usually gets out of crib at 6:30am, so you’ll wait until 6:30am (new time) to get them out. Nap 1 usually starts at 9am so you’ll wait until 9am to start nap 1. Nap 2 usually starts at 12:30pm so you’ll wait until 12:30pm to start nap 2. Nap 3 usually starts at 4:30pm so you’ll wait until 4:30pm to start nap 3. Bedtime usually starts at 7:45pm so you’ll wait until 7:45pm.
You did it! Now just remain consistent with this schedule while their body continues to adjust over the next week or so.
Do nothing approach
If you are thinking of taking the do nothing approach, this tends to work best with toddlers and preschoolers who are not sensitive to schedule changes. Or if you forgot about the time change until Saturday night- oops!
With this approach, we won’t do anything until wake up time on Sunday morning. See below for an example of what this will look like:
Sunday- Keep baby in their dark sleep space until their usual time- according to the clock. This will feel like 60 minutes later than usual to their body. Then you’ll continue your day with your usual schedule from before. This should result in typical nap and feeding times- according to the clock- as well as a typical bedtime.
For example: Baby usually gets out of crib at 6:30am, so you’ll wait until 6:30am (new time) to get them out. Nap 1 usually starts at 9:30am so you’ll wait until 9:30am to start nap 1. Nap 2 usually starts at 3:00pm so you’ll wait until 3:00pm to start nap 2. Bedtime usually starts at 7:30pm so you’ll wait until 7:30pm.
That’s it! Pretty easy breezy with no preparation!
How you handle mornings is crucial
As I mentioned earlier, light is a key contributor to when your body starts to wake. Any little bit of light (whether through a window, under the crack at the bottom of the door, or from a night light) can trigger the brain to start waking for the day. The number one thing you can do to help your child adjust to sleeping an hour later is to ensure that their room is pitch dark, even in the early morning.
How you respond to early wakings is another key contributor. If we don’t want our child to be waking early, then we can’t treat early wakings like the start of the day. We must treat them like a night waking instead. Depending on your current sleep habits, this will look different.
If you have an independent sleeper who falls asleep 100% on their own: When they wake earlier than called for, you can check on them if they are upset but keep the checks brief and boring and then leave again while they are still awake. This helps them learn to use the independent sleep skills they already possess to work on falling back asleep until it’s wake up time. They may not actually fall back asleep at first but it avoids building a new habit where they expect you to come in and help them back to sleep each morning.
If you don’t have an independent sleeper and your child needs your assistance to fall asleep: When they wake earlier than called for, you will want to go in and assist them back to sleep. If they don’t fall back asleep or seem wide awake, then you’ll want to stay in the dark room with them until it is morning wake up time. Avoid being chatty or turning lights on- just treat it like you would the middle of the night and remain unstimulating. This gradually helps their brain learn the new wake up time.
Final thoughts
Adjusting to the fall time change doesn’t have to be a sleep-deprived nightmare! Whether you’re easing your baby into the new schedule gradually, tackling it over the weekend, or taking the laid-back "do nothing" approach, the key is to stay patient and consistent. Before you know it, your baby will be back on track, and you can enjoy those peaceful mornings again.
If you find that sleep challenges go beyond the time change and you’re considering working on independent sleep skills, I’m here to help! Book one of my free calls and we’ll create a plan to get the whole family sleeping soundly, no matter the season.
