Daylight Saving Time – the mystical moment when we set clocks back an hour and everyone supposedly gets extra sleep. But if you’re a parent, that “extra hour” feels more like a myth. Just as you finally have your child sleeping well, along comes DST to throw everything off! No worries, though. With a few simple tricks, you and your little one can fall back into routine without too many hiccups.
Why Do We Do This Again?
Daylight Saving Time started as a way to make the most of daylight, but it mainly just gives us extra time to figure out how to adjust car clocks and…well, sleep schedules. This year, let’s take it easy – here’s a pass for all the parents out there who might be late (or very early) the first week. Just remember, we’re all in this sleepy boat together!
Falling Back in Time – The Parent Way
Helping a little one adjust to a new sleep schedule is no small feat, especially when your own sleep takes a hit. So, let’s make this process a bit kinder to everyone. First things first: coffee. Set that coffee maker timer (and maybe learn the hard way how to work it). You’ll want a hot cup on hand to survive the time transition week!
Tick-Tock, Set the Clock…Or Don’t?
Not every clock needs to be reset Saturday night! In fact, our sleep consultants suggest holding off until Sunday morning. Why? Waking up without thinking about an “earlier” time shift can mean a better night’s sleep, with no sense of urgency that the clocks have changed. Take your time, enjoy breakfast, then tackle the clocks. Less time stress, more coffee time.
Time Transition for Your Little One
Of course, our little ones don’t know about time changes, let alone why we’d mess with their sleep schedule. To help them adjust, here are some time-tested tips.
- Slow and Steady Wins the RaceRather than jumping in cold turkey, try easing bedtime and nap times by 30-minute increments. By adjusting slowly over a few days, you can help them (and you) adjust smoothly. Three to four days of a 30-minute shift will make the one-hour difference feel way more manageable.Here’s What It Looks Like:If your child’s morning nap is usually 9:00 am, move it up to 8:30 am. Try this for three to four days to get them used to the earlier start without a big shock to their system. Same with afternoon naps:
- Nap 1 – 9:00 am
8:30 am (feels like 9:30 am)- Nap 2 – 2:00 pm 1:30 pm (feels like 2:30 pm)
- Nap 2 – 2:00 pm
- Nap 1 – 9:00 am
- Bedtime AdjustmentLet’s be real: early bedtimes can be a lifesaver. Use the 30-minute shift here too, so if your child’s bedtime is 7 pm, make it 6:30 pm on Sunday, Monday, and Tuesday. Then by Wednesday, your little one should be back to their usual bedtime. Like clockwork.
- Bedtime – 7:00 pm 6:30 pm (feels like 7:30 pm)
- Bedtime – 7:00 pm
- Go Old School with a Digital ClockIf your child’s old enough to understand numbers, grab a basic digital clock and cover the minutes so they only see the hour. Adjust it by 30 minutes, as we discussed, and help them learn that they go to bed or wake up when the “big number” hits a certain hour.Pro Tip: If you have a toddler, you may actually want to try the cold turkey method – just adjust all at once. Toddlers often adapt well to this straightforward approach!
- For Babies on ‘Awake Times’If you’re scheduling by awake times rather than strict naptimes, you’re in luck. Simply carry on as usual Sunday morning, adjusting as you go based on when they naturally wake up. No need to shift the whole day around an hour change.
The End of DST? Maybe Someday…
Daylight Saving might eventually go away, but until then, we’ll keep using these tricks to help your child adjust with as few 5 am wakeups as possible.
Rocky Mountain Sleeping Baby’s sleep experts are here to help you every step of the way. Whether you’re looking for tips to get back on schedule or need more one-on-one support, we’ve got you covered. Reach out today for expert advice and a personalized sleep plan, no matter where you are. Here’s to falling back without falling out of sync!
