Your Child’s Sleep & Daylight Savings: Spring Forward 2024
It’s that time of year again…
On Sunday, March 10th at 2:00am, we set the clocks forward
In the world of pediatric sleep, there can be a lot of overwhelming advice and frantic google searching for “how to survive daylight savings with a baby?!” But here at Pink Moon Sleep, I am all about gentle, sustainable and realistic support options to help your family get the rest you all need! Keep reading for THREE realistic, stress free strategies for navigating this transition
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You’re probably here because you’re anticipating the clock change and what that means for your little one. Although we technically “loose” an hour of sleep during the Spring time change, this shift may actually be welcomed if you have been struggling with early wake ups (i.e. those 5:00am wakes will now be at 6:00am). But for other families, easing into the new schedule shift is going to be more beneficial.
This is why I have outlined 3 options for supporting your child during the time change! Keep reading for the realistic strategies for shifting the schedule without the stress. Ready? Let’s dive in!
3 Options for Adjusting Your Child’s Schedule with the Time Change
There are of course many different ways you might navigate this time change with your child. It really comes down to your babe’s individual temperament, how they respond to change, sleep needs, daily rhythms and of course, your personal preference and what works for YOU! Whether planning ahead keeps you grounded, or going with the flow is more realistic, there is an option to navigate this transition for everyone. So without further ado, here are the two options I recommend for approaching the spring time change with your little one:
Option 1: The “Go with the Flow” Approach
This approach is for you if:
Your style is more “go with the flow” vs. “planning ahead”
Your child is less sensitive to schedule shifts and changes in their daily rhythms
You don’t need to be on a strict schedule for work or childcare right away
Let’s be real, you have a lot on your plate. The parenthood, professional work, personal life, and mental health balance can feel like a jumble. The last thing you want to think about is a silly time change!
What it Looks Like:
Daylight savings begins Sunday, March 10th, 2024 at 2:00am. When you wake up on Sunday morning, go through your usual routine: grab your coffee or tea, change the clocks, and get the day started. Easy peasy!
Because of the time change, it is likely your babe will sleep 30-60 minutes “later” than usual (example: if babe usually wakes up at 7:00am, they may wake up closer to 8:00am this morning). If your baby is sleeping in, you could either:
Embrace the sleep in (especially if you have been managing early morning wakes)!
OR
Wake your child a little early. If they normally rise around 7:00am and they are still snoozing, you might choose to wake them at 7:30 or 7:45 to gently start that schedule shift.
Today (and for the next few days) we will shift baby’s sleep schedule by 30 minutes. For the rest of the day (naps and bedtime included) it will feel like they are going down 30 minutes earlier than usual. If your babe is really not ready for sleep, you can shorten this shift by 15, 10 or even 5 minute increments. Remember to follow baby’s lead here! Trying to help an over or under-tired babe get to sleep can be so challenging, so be sure to adjust appropriately with your little one’s unique temperament and sleep needs in mind.
Option 2: The “Plan Ahead” Approach
This approach is for you if:
Planning ahead helps you feel more grounded and less stressed
Your child is perhaps more sensitive to schedule shifts and changes in their daily rhythms
You would like to have a relatively predictable sleep schedule for childcare or your daily rhythms
What it Looks Like
For the week prior to the time change (starting whenever you’re reading this), decrease your baby's awake time before bed by 15 minutes each day for 4 days or 10 minutes for 6 days. If you can, it will also help to shift baby's daytime sleep schedule as well by 10-15 minutes, but starting with bedtime is a great place to start and naps will likely fall into place as bedtime shifts.
Example: If baby’s bedtime is 6:00pm, you will put her down for bed at 5:45pm on night one, 5:30pm on night two, 5:15pm on night three and so on. By the time you get to Sunday, March 10, baby should be close to their 6:00pm schedule when the clocks spring forward!
You may choose to adjust their schedule before or after the time change. Do what works best for you and your family!
Option 3: The “Do Nothing” Approach
This approach is for you if:
A more “formal plan” around your baby’s sleep schedule is more stressful for you and your parenting style
Your child’s daily rhythms allow for more fluidity
You don’t necessarily need a predictable schedule right now and are content with following your child’s lead when it comes to naps and bedtime
You are okay with having later bedtime, wake up and nap times right now
You have a newborn 0-12 weeks
What it Looks Like
This one is simple: don’t do a darn thing!
There is no “one-size-fits-all” approach when it comes to sleep for your little one. While it is essential that you are in tune with your child’s needs surrounding sleep and following their lead, it is also important to value your needs as a parent. If planning ahead is going to add more stress to your plate, there is no need to force it! If you get to a point where you are needing a little bit of a shift, you can always revisit some of the strategies I outlined previously at your own pace. You also might find that your baby naturally shifts their schedule over time! Every baby and every family dynamic is unique. Trust your instincts as a parent and do what truly feels right in the moment.
Additional Tips for a Smooth Transition
Here are a few additional easy strategies you can fold into your routine to help babe adjust to the time change:
Manage expectations and follow your baby’s lead. An earlier nap, bedtime or even bridge nap may be necessary
Open curtains and turn on lights in the morning after baby is awake
Get outside early in the day for some natural sunlight to help set their circadian rhythm
Keep up with your daily rhythms. Play outside together, go for walks, offer meals, have fun with sensory play etc. Don’t let the time change bog you down!
Dim the lights early in the evening, shut the curtains and play mellow music
Opt for calm activities in the early evening/after dinner
As the sun will be setting later and later, make sure baby’s sleep space is optimal for sustainable sleep! Consider using black out curtains or Slumberpod (use code: PINKMOONSLEEP to save $$$) and sound machine in baby’s sleep space
My Final Tip:
Don’t stress! No matter what option you choose, your baby will eventually fall into the rhythm that works for them. If you ever find that you need additional support, give me a call and we’ll work together to find sustainable solutions that are right for your family!
Sweet Dreams,
♡Rhaine
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