Spring Forward Without the Struggle
It feels like just last week I was writing about the fall time change and how to adjust for that extra hour of sleep. And yet, here we are—it’s nearly March, and it’s time to start thinking about shifting the clocks again! As much as I love the longer days and the promise of spring, I have to admit—losing an hour of sleep? Not my favorite. And I know I’m not alone!
But don’t worry, I’ve got you covered! With a little preparation, you can help make this transition smoother for your whole family—especially your little one. Here’s how to navigate the upcoming time change with minimal disruption to sleep.
Why Does Daylight Savings Affect Baby Sleep?
Daylight savings throws off our body’s internal clock—also known as the circadian rhythm. Babies and young children, who thrive on routine, can be especially sensitive to these changes. Losing an hour of sleep can lead to overtiredness, crankiness, and disrupted naps. But with a little planning, you can help ease them into the new schedule.
Prepare a Few Days Before
Since we lose an hour in the spring, this transition can be especially tricky. That’s why I highly recommend adjusting your child’s schedule before the time change.
Here’s how:
Start on the Thursday before daylight savings. If your child usually goes to bed at 7:00 PM, put them down at 6:40 PM instead. Keep their wake-up time the same the next morning.
Adjust their naps and meals earlier too. If possible, shift everything in their daily routine (meals, naps, etc.) by 20 minutes each day leading up to Sunday.
Continue shifting by 20 minutes on Friday and Saturday. By Sunday, their schedule will be fully adjusted to the new time.
Use light to your advantage. Since bedtime will feel an hour earlier after the change, start dimming the lights and minimizing screen exposure in the evening to help their body wind down.
For adaptable kiddos, a simpler approach may work! You can put them to bed just 30 minutes earlier on Saturday night and then use light exposure in the mornings and evenings to help their body adjust naturally.
If Your Baby is an Early Riser…
If your baby is waking before 6:00 AM, you might actually be able to use daylight savings to your advantage! (This method works best if your child isn’t on a strict daycare schedule.)
Here’s how to encourage a later wake-up time post-time change:
Keep the room dark until the new desired wake-up time. For example, if your baby usually wakes at 5:30 AM, keep their sleep space dark until 6:30 AM. After the time change, 6:30 AM will feel like 5:30 AM, but by keeping the room dark, you help their body adapt.
Move naps and meals 1 hour later. Gradually shifting these helps reinforce the new schedule.
Expose them to light later in the day. This helps reset their internal clock and promotes a later bedtime.
Adjust bedtime accordingly. Keep bedtime 1 hour later than usual to help them maintain the new routine.
Tips for Adults
Even though we gain an extra hour of daylight in the evening, this time change can be rough on parents—especially if you’re already running on limited sleep. Studies have even shown an increase in heart attacks, strokes, mood disorders, hospital admissions, and car accidents following daylight savings changes (source).
To make the transition easier on yourself:
Try adjusting your own bedtime gradually. Starting Thursday or Friday, go to bed 20–30 minutes earlier to help ease into the change.
Prioritize a good wind-down routine. Avoid screens before bed, dim the lights in the evening, and aim for a calming bedtime routine to help signal to your body that it's time to sleep.
Get plenty of morning sunlight. Exposure to natural light in the morning helps regulate your internal clock and makes waking up a little easier.
Be Patient
Transitions take time, and it’s completely normal for kids (and adults!) to need a few days to a week to fully adjust. Having a plan in place helps, but so does keeping realistic expectations. If sleep feels a little off for a few days, give yourself and your child some grace—it’s temporary! With consistency and a little patience, you’ll all be back on track in no time.
Springing forward might not be the most fun, but longer, sunnier days are on the horizon—and that’s something to look forward to! ☀️
