Baby sleep and daylight saving time: How to handle the time change
If you're a parent or caregiver, you’ll know that baby sleep schedules can be delicate. Just when you feel like you've settled into a good routine, something comes along to shake things up – like daylight saving time. Whether you're springing forward (losing an hour) or falling back (gaining an hour), the time change can disrupt your baby's internal clock, making bedtime and wake-up time a challenge. The good news? With a little planning, you can help your baby adjust smoothly. Here’s how.
Why does daylight saving time affect babies?
Babies (and adults) have an internal body clock – or circadian rhythm – that regulates sleep and wakefulness. This rhythm is influenced by light exposure and consistent routines. When the clock changes, your baby’s body doesn’t automatically adjust, which can lead to sleep disruptions, early wake-ups, or bedtime struggles.
How to help your baby adjust to Daylight saving Time
Option 1: Adjust gradually over four days
If you have a sensitive little one or you prefer a slow and steady approach, simply adjust your baby’s daytime routine by 15 minutes each day leading up to the time change:
Day 1: Move bedtime, naps, mealtimes and wake-ups by 15 minutes earlier (for spring forward) or later (for fall back). Adjust nap times and meals accordingly.
Day 2: Shift everything by another 15 minutes.
Day 3: Continue shifting everything by an additional 15 minutes.
Day 4: By now, your little one’s day should be fully adjusted to the new time.
This gradual shift makes it easier for your baby to adapt without significant disruption to their routine.
Option 2: Adjust quicker over two days
For a faster transition, simply adjust bedtime by 30 minutes over two days:
Night 1: Put your baby to bed 30 minutes earlier (for spring forward) or later (for fall back). You may need to cap your little one’s last nap to ensure they’re tired enough by bedtime.
Night 2: Adjust bedtime by another 30 minutes so that by the clock change, your baby is on the new schedule.
This approach works well for babies who handle schedule changes relatively easily.
Option 3: Do nothing!
Some babies adapt well to schedule changes without any intervention. If your baby is generally flexible with sleep patterns, you can simply follow their cues and allow them to adjust at their own pace. This method requires zero effort – just continue with your usual routine and let their body gradually synchronise with the new time naturally.
For some babies, this natural adjustment may take a few days, while for others, it may happen almost seamlessly. If you notice some temporary sleep disruptions, try to remain patient and consistent with your routine to help them settle in.
Other tips to ease the transition
Use natural light to your advantage: Exposure to natural light helps regulate your baby’s circadian rhythm. In the morning, open the blinds and let sunlight in. In the evening, dim the lights to signal that bedtime is approaching.
Stick to the routine: Babies thrive on consistency. Keep the same bedtime routine – whether it’s a bath, lullaby or bedtime story – so your baby knows it’s time for sleep, regardless of what the clock says.
Watch for sleep cues: Yawning, rubbing eyes and fussiness are signs that your baby is getting tired. Follow their natural sleep cues rather than sticking rigidly to the clock during the transition.
Be patient: It can take a few days to a week (or more!) for your baby to fully adjust to the time change. If naps and bedtime are a little off, don’t stress – it’s normal. Stay consistent, and your baby will settle into the new schedule.
Spring forward vs. fall back: Which is harder?
Spring Forward (losing an hour): This transition can be tricky because your baby’s bedtime feels earlier than usual. Focus on gradual adjustments and dimming lights earlier in the evening. However, it’s good news for early risers as those 5am wakeups will magically become 6am! So you can use this as an opportunity to reset their routine.
Fall Back (gaining an hour): Early risers may wake up even earlier! To help prevent this, keep your baby in a dark room in the morning and slowly push back naps and meals.
The benefit of daylight saving time for early risers
For parents of early risers, daylight saving time – especially in the Spring – can actually be a blessing in disguise. If your baby has been waking up too early (e.g. 5am), the clock change can naturally push their wake-up time later. When the clocks go forward, a baby who typically wakes at 5am will now wake at 6am, aligning better with most family schedules. This can provide a more manageable start to the day and improve overall sleep quality.
To take full advantage of this shift, maintain the new wake-up time rather than allowing your baby to gradually revert to their earlier wake-up habits. Keeping a dark room in the morning and following a consistent morning routine can help solidify the later wake time.
Final thoughts
Daylight saving time can be a temporary sleep hurdle, but with small adjustments and consistency, your baby will adapt. Whether you choose a gradual, quicker or natural adjustment approach, be patient, follow their cues and keep their sleep environment calming and comfortable. Before you know it, you’ll be back to restful nights (or as restful as they can be with a baby!).