By Leann Latus
The arrival of spring brings longer days and, yes, the annual shift of clocks. While the prospect of more evening daylight is a cheerful thought, for parents, this time change can introduce hiccups in children’s well-established sleep routines.
Don’t worry though, adjusting to Spring Daylight Saving Time is often simpler than you think.
Let’s get your child’s sleep schedule back on track, ensuring restful nights for the whole family. Adjusting to the new time can be seamless and stress-free with a consistent routine and a calm environment.
Spring DST Basics
Spring Daylight Saving Time is all about ‘springing forward’—a term we use when we adjust our clocks one hour ahead. This shift was historically meant to make better use of daylight during the evenings, which we can all still appreciate.
But it can turn your sleep routines upside down. You might wonder, “How will my child adjust to going to bed when it’s still light outside?” or “Will my baby wake up too early now?” These are valid concerns, especially for families that have worked hard to solidify bedtime routines and sleep schedules.
Impact of Spring Daylight Saving Time on Children’s Sleep
Daylight Saving Time, whether spring or fall, disrupts the internal clock that tells us when to feel sleepy or awake. This change tends to hit kids harder than adults. While adults might just feel a bit off, losing an hour of sleep can really throw off a child’s sleep patterns and mood.
Children are highly sensitive to changes in light and this can easily affect their sleep. With daylight saving time, the longer daylight can make kids feel it’s too early for bed. This clash between what they see outside and their body’s sleep clock can make bedtime harder, lead to less sleep, and cause earlier wake-ups.
Spring DST Bedtime Strategies
Let’s explore two practical methods to sync your child’s sleep schedule with Daylight Saving Time. Each family is unique, and your child’s sleep habits are too—some might be up with the sun, while others go with the flow. Rest assured, there’s a plan here that will fit into your daily routine.
Approach 1: Go with the Flow
The first approach is all about simplicity: keep things as they are. That means you stick to the usual bedtime routine, even though the clock has jumped an hour ahead. If bedtime is usually at 7 PM, you continue with this time. While simple, this approach has a drawback. Since it might feel like 6 PM to your child, instead of their regular 7 PM bedtime, be prepared for some extra wind-down time and possible protesting to fall asleep.
This method works well for kids who go with the flow. It’s also a great fit for early risers (and their parents) because wake time might shift a bit later giving the entire household a more restful morning. There’s no guarantee, of course, but if you have a child who wakes up before 6 in the morning, it’s worth a try.
Tips for Success:
Be patient during bedtime as your child adjusts and don’t let sneaky new sleep props work their way into your routine.
Use blackout curtains to make the sleep environment as dark as possible.
Keep the bedtime routine consistent to signal that it’s time to wind down.
For children who nap, aim to keep nap times consistent with the new clock time. This will help their body adjust to the change quicker.
Approach 2: Halfway Harmony
The second strategy involves a more gradual adjustment. Move bedtime 30 minutes later for the first few days after the time change, before moving it again to the same time it was originally. For example, if your child normally goes to bed at 7 PM, you’d put them to bed at 7:30 PM for a few nights. Then you’d shift back to the usual 7 PM bedtime. This method helps ease the transition by not making bedtime feel too early.
This approach is particularly effective for children who might struggle with going to bed while it’s still light out, those who are sensitive to changes in their sleep schedule, or those who have rigid wake windows. When you follow this plan, adjust nap times and meal times just like you do with bedtime to keep the whole day in sync.
Tips for Success:
Be consistent with the shift for a few days before returning to the regular schedule to help your child’s body clock adjust smoothly.
Use blackout curtains to make the bedroom environment conducive to sleep, even when it’s still light outside.
Adjust all naps and meals by 30 minutes to maintain a consistent daily rhythm.
Both of these strategies aim to make the Spring DST transition as smooth as possible, taking into account different temperaments and family routines. No matter which strategy you choose, the key is consistency and patience as your child adjusts to the new time.
Creating a Supportive Sleep Environment
Springing forward can wreak havoc on your child’s sleep. But you can smooth out the transition by crafting a consistent and comforting sleep environment alongside schedule adjustments.
Blackout Curtains: A dark room is essential for signaling bedtime. Use blackout curtains or alternative methods to keep the room dark.
Routine Maintenance: Stick to consistent naps, meal times, and bedtime rituals. These routines help signal to your child what to expect next and maintain a sense of normalcy despite the time change.
Managing Early Wake-Ups: Early rising can be a challenge. Keep mornings dark and quiet, and adjust nap times to correspond with wake windows. This can help prevent your child from becoming overtired.
Additional Tips for a Smooth Spring DST Transition
Embrace Daylight: Morning sunlight helps reset internal clocks. Make time for outdoor activities in the morning to help your family adjust.
Manage Screen Time: Minimize use before bed to avoid sleep disruption. The blue light from screens can keep children alert when they should be winding down.
Mealtime Management: Align meal times with the new schedule. This helps your child’s hunger cues match the adjusted day.
Ensure Solid Naps: For children who still nap, prioritize restful naps during the day to prevent overtiredness.
Toddler Clock Cues: Toddler clocks can help teach children when it’s time to sleep or wake up, making them a valuable tool during DST transitions.
Spring Forward to Sweet Dreams
Daylight Saving Time is a twice-yearly rite of passage for parents. And we want you to remember, you’re not alone on this journey. Every parent is flipping through the same calendar, counting the same hours. You’ve got this. The key is patience and consistency with your child’s sleep routine. Self-care is just as crucial—make sure to take care of your own needs. Then you can be there fully for the early mornings or late nights that might come with this transition.
If you find the road to a new sleep schedule bumpy, don’t hesitate to reach out to us for more support or resources. We’re here if you need a little extra guidance with your child’s sleep patterns and routines.
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Want to learn more sleep tips from the coaches at Tender Transitions Sleep Coaching?
Of course you do! Attend one (or both!) of their sessions @ The Little Village Speaker Sessions to learn basic tips and tricks you can use at home. Sessions are included in your Open Play admission. Bring your questions!
And definitely check out their blog for more useful tips and tricks!
Toddler Sleep March 20, 9:30am - 10:15am | Infant Sleep April 10, 9:30am - 10:15am |