With the upcoming daylight savings time shift, you might be wondering how to help your little one adapt without disrupting established sleep routines. While the time change can feel like a blessing for early risers, it can create chaos if you’ve got more of a structured bedtime. So, if you’re concerned about how the clock change might impact your child’s sleep, here are some ways you can help ease the transition.
Why daylight savings disrupts children’s sleep
Sleep experts agree: daylight savings time can be a real challenge. The one-hour time shift affects the body’s circadian rhythm, and children, with their consistent bedtime and wake-up patterns, are especially vulnerable.
Research even shows an 8% rise in car accidents and a notable increase in hospital visits in the days following the clock change. That’s because the disruption in sleep patterns affects both children and adults alike, leading to grogginess, mood changes, and increased sleep debt. So, how do you manage this change without letting it wreak havoc on your child’s sleep?
Daylight savings sleep tips by age
For older children (no naps)
A great technique for older kids is to “split the difference.” Here’s how it works:
- Let’s say your child normally goes to bed at 7PM.
- On the Sunday when the clocks change, put them to bed at 7PM (old time).
- Continue this schedule for 3 nights.
- On the 4th night, shift bedtime back to the regular 7PM.
This gradual adjustment gives your child’s body clock time to reset without too much pushback.
For toddlers (1 year and up)
Toddlers may still be napping during the day, and this gives you more room to gently guide their body clocks.
- Naptime adjustments: On the first day of the time change, move naps 30 minutes later. So if your child usually naps at 9:30AM, adjust to 10AM.
- Do the same for any second naps.
- Bedtime adjustment: Shift bedtime from 7PM to 7:30PM for the first 3 nights.
- By the 4th night, return to the usual 7PM bedtime and regular nap schedule on the 5th day.
For infants (6 months and older)
If your baby has a somewhat regular bedtime, you can help them adjust slowly over several nights:
- Move bedtime 15 minutes earlier each night until you return to the usual time.
- For example:
- Sunday: 7:45PM
- Monday: 7:30PM
- Tuesday: 7:15PM
- Wednesday: 7PM
This slow transition allows your baby’s internal clock to catch up without major disruptions.
For newborns and young infants (0-6 months)
Younger babies who don’t yet follow a predictable sleep pattern usually adapt more easily. In this case, simply jump to the new time on Sunday and stick to your usual soothing bedtime routine. Think of it like adjusting to a new time zone when traveling.
Other tips for a smooth daylight savings transition
1. Keep the room dark
Sunlight in the early morning or late evening can make it harder for little ones of any age to fall asleep or sleep in. Invest in blackout curtains or shades to keep the room dim and support melatonin production.
2. Be patient
Some kids adjust quickly, within a few days. Others may take a week or even longer. Stick to your usual bedtime routine, offer reassurance, and remain consistent. Sleep patterns will settle.
3. Monitor for overtiredness
Watch for signs of overtiredness like crankiness or hyperactivity before bedtime. Adjust naps if needed to avoid the bedtime battle.
Need help with sleep struggles?
If you’re finding that daylight savings has thrown your child’s sleep off track, or you’re dealing with other sleep challenges, we’re here to help you. Book a free 15-minute consultation and let’s talk through how we can get your who family sleeping soundly!
