Spring into Sleep Success: Daylight Saving Time Survival Guide
Springing Forward: A Challenge Worth Preparing For
Ah, springing forward! Just when you think you're in a good rhythm, here comes Daylight Saving Time, ready to disrupt everything. We know it's trickier than falling back—especially for tiny humans whose circadian rhythms aren’t fully developed. But with a few proactive steps, you can survive and even thrive through the change.
Pink and peach background with alarm clock in the center with the words Daylight Saving Time Coming Soon and Are you ready below the clock.
Spring Forward = Light in the Morning
First things first: ☀️💡 Light is your best friend. Get your family outside in the morning to reset those internal clocks. In the evening, dim the lights early to help everyone wind down. (Yes, even you, Pacific Northwest friends—artificial light can also help!)
Option A: The "Wing It" Approach
Sometimes life gets busy, and that's okay! If your schedule doesn’t allow for gradual adjustments or you child doesn’t need it, you can wing it. Just work on prioritizing bedtimes the week prior so your child is well-rested, stay tuned into their sleepy cues, and help them adjust starting Sunday with getting outside in the light early in the day. Most kids will settle in after a few days. As adults we know how we feel wonky those first few days… our brains feel out of sync with the sunset and sunrise… literally.
Option B: The Gradual Shift (For Sensitive Sleepers)
If your child is sensitive to schedule changes, here's how to ease them in:
Approach the Time Change Well-Rested: Well-rested children tolerate change to their routines easier than children that are already sleep deprived.
Wednesday: Start shifting shifting schedule 15 minutes earlier by waking them 15 minutes earlier than normal in the morning. This will allow for naps and bedtime to move up gradually over several days.
Thursday - Saturday: Continue shifting by 15 minutes each day so that by Saturday’s bedtime, your child is already adjusted.
Darken the Bedtime Zone: One hour before bed, dim lights and reduce noise in the whole house, don’t forget to make sure blackout curtains are closed prior to bringing your toddler into the room. No screens, no outside play during this time because it will confuse the brain. This strategy uses envronmental cues to signal your child’s brain to start preparing body for sleep.
Consistency Is Key: Reinforce sleep boundaries. You don’t want to create new sleep crutches during the transition! Keep Family Morning Wake Up Time the same even though on Sunday it comes earlier. A firm Family Morning Wake Up Time Boundary is the time you turn on the lights in your house, get out of bed, offer feedings in the light and daytime awake activities begin. (Don’t start feeds and parties at 4:30/5am if you don’t want that time to be the new Family Wake Time.)
How Much Sleep Does Your Child Really Need?
According to the American Academy of Sleep Medicine, here’s how much sleep kids need based on their age:
4-12 months: 12-16 hours (including naps)
1-2 years: 11-14 hours (including naps)
3-5 years: 10-13 hours (including naps)
6-12 years: 9-12 hours
13-18 years: 8-10 hours
If your child isn’t getting enough sleep or is still waking up multiple times a night, it’s time to get some expert help. Sleep is foundational, and the time change is the perfect opportunity to reset routines for success.
Frequently Asked Questions
Q: How do naps work with the 15-minute adjustment plan?
A: For infants, balance awake times with sleepy cues and adjust nap lengths as needed to protect nighttime sleep. For older children, apply the same 15-minute earlier shift to their daily nap schedule.
Q: What if I’m still nervous about the time change?
A: Think about your child’s needs and your ability to be consistent. You’ve got this! Plan ahead, and remind yourself that the adjustment period won’t last forever.
Q: What if my child already wakes too early in the morning ?
A: Early wake ups are typically due to 2 factors: going to bed overtired at bedtime or insufficient day sleep. I recommend scheduling to review your child’s daily routines or schedules in order to get to the root of your child’s specific early wake ups. Early wake ups can cause parents to get stuck in a cycle of exhaustion because nothing they try works to move past the pattern.
Sleep Is Not Selfish
Parents, let's debunk a common myth: prioritizing your sleep isn't selfish—it's essential. A consistent bedtime routine doesn't just benefit your child; it creates space for you to recharge and connect with your partner.
Research shows that children with regular bedtime routines not only sleep better but also exhibit improved attention, behavior, and learning capabilities.
Moreover, a consistent bedtime routine embodies nurturing care because a baby feels safest when they can predict what comes next and get a consistent age-appropriate sleep each night which is essential for brain and body development.
You are Not Alone, Let’s Prepare Together
If you’re dreading this time change and feeling stuck in your current sleep routines, I’m here to help. A peaceful bedtime is possible. Schedule a 1-hour Phone Consultation today, and let’s get your family sleeping better before Daylight Saving Time hits.
By establishing firm bedtime boundaries, you're not only promoting your child's health but also carving out essential time to love and care for yourself and your partner. Remember, a well-rested parent is more patient, present, and joyful.
If your child isn't sleeping through the night according to their age-appropriate needs, it's time to seek guidance. Addressing sleep issues now can lead to a more harmonious household, especially with the upcoming time change.
Let's work together to ensure your family thrives. Schedule a 1-hour Phone Consultation today, and let's create a plan tailored to your needs.
Picutre of a text message Jessica received November 3, 2024 after the Fall Time Change from a 2020 client that illustrates the goal of Sleep Happy. Text reads “I have to tell you, because all three kiddos are such amazing sleepers day light savings isn’t even a thing in our house! They adjust so well. Thank you for your amazing guidance.”
Parent’s don’t just want their children to sleep; they want their lives back —rested, joyful, and filled with meaningful connections.
