How to: Spring Daylight Savings and Your Child’s Sleep (Plus Free Worksheet)
Ugh. Daylight Savings.
Whyyyyy?!?!
Am I right?!
It’s not the most convenient, but we’ve got a simple solution for you that doesn’t involve two weeks worth of math to adjust your child to the new time change. Read more to learn our 4 step method and use our free daylight savings worksheet to get your child transitioned in no time!
The Spring daylight savings change means that time “springs forward” one hour. So, instead of it being 6am, it’s 7am!
Our 4 step method for adjusting your child’s routine to the Spring Daylight Savings time change:
Put your child to bed 15 minutes early 2 nights before daylight savings and 30 minutes early the night before daylight savings.
Wake your child 30 minutes early on the morning of the spring Daylight Savings change.
Example: if they usually wake for the day at 7am, wake them at 7:30am (this looks like 30 minutes later, but it’s actually 30 minutes earlier than they’re used to).
For the remainder of the day, put them down for naps and bedtime 30 minutes later.
Example: if bedtime is 7pm, put them to bed at 7:30pm. This looks like 30 minutes later, but it’s actually 30 minutes earlier than they’re used to.
Watch your child's wake windows (especially if younger than 5 months old) and be flexible
Use the following 3-4 days to slowly adjust their schedule back to their normal wake/nap/bed times.
If you need a visual, click HERE to download our FREE Daylight Savings Spring Forward Worksheet and example schedules to find your child’s new schedule!
A few additional tips:
Keep their room dark during naps and nighttime sleep
Expose them to lots of natural light first thing in the morning
Play outside! Go for a walk or head to the park (or bundle up for some sledding if you’re in Washington like us)! Get their energy out so they’re ready to go down for naps and bedtime a little earlier than they’re used to.
Example Schedules:
Below we’ve included example schedules for children who take 3 naps, 2 naps, 1 naps, or 0 naps. If you have a newborn or a very young baby, continue to follow wake windows and adjust your morning wake time over the first few days after the time change.
3 NAP SCHEDULE:
Wake Time: 7:00am = 7:30am
Nap #1: 9:30am = 10:00am
Nap #2: 1:00pm = 1:30pm
Nap #3: 5:00pm = 5:30pm
Bedtime: 7:00pm = 7:30pm
2 NAP SCHEDULE:
Wake Time: 7:00am = 7:30am
Nap #1: 9:30am = 10:00am
Nap #2: 1:00pm = 1:30pm
Bedtime: 7:00pm = 7:30pm
1 NAP SCHEDULE:
Wake Time: 7:00am = 7:30am
Nap #1: 1:00pm = 1:30pm
Bedtime: 7:30pm = 8:00pm
0 NAP SCHEDULE:
Wake Time: 7:00am = 7:30am
Bedtime: 8:00pm = 8:30pm