Spring is just around the corner, bringing longer days, warmer weather, and the dreaded daylight savings time change. On March 9, 2025, we’ll be “springing forward,” setting our clocks an hour ahead. While this shift gives us more evening sunlight, it can throw off sleep schedules—especially for babies, toddlers, and young children. If you’re worried about how this time change will impact your little one’s sleep, you’re not alone!
Thankfully, with a gentle and supportive approach, you can help your child transition smoothly. Let’s break down why daylight savings disrupts sleep, what you can do to prepare, and how to help your child adjust with as little stress as possible.
Why Does Daylight Savings Time Affect Sleep?
Our bodies follow a natural sleep-wake cycle, also known as the circadian rhythm, which is influenced by light and darkness. When the clocks move forward, bedtime suddenly feels an hour earlier. Imagine if you had to go to bed at 9:00 PM instead of your usual 10:00 PM—your body wouldn’t be ready, and falling asleep would be difficult. The same applies to children, but their sleep cycles are even more sensitive to disruption.
The biggest challenges for children during daylight savings time include:
Difficulty falling asleep – Their body isn’t naturally ready to wind down.
Morning grogginess – Losing an hour of sleep can leave them feeling overtired.
Shorter naps – The shift in their internal clock can lead to disrupted daytime sleep.
Early morning wakings – Some children may wake up too early or struggle to sleep past their normal wake-up time.
The good news? With the right strategies, you can ease the transition and minimize sleep struggles.
How to Prepare Your Child for the Time Change
Preparation is key to helping your child adjust to daylight savings smoothly. Here are some gentle ways to ease into the time change:
1. Gradually Adjust Bedtime (For those who want to adjust before the change)
Starting 3-4 days before the time change, shift your child’s bedtime earlier by 15 minutes each night. This gradual adjustment helps their internal clock slowly adapt, rather than dealing with an abrupt one-hour change.
For example:
Wednesday: Move bedtime 15 minutes earlier
Thursday: Another 15-minute shift earlier
Friday: Another 15-minute shift earlier
Saturday: Final 15-minute shift, bringing bedtime a full hour earlier
By Sunday night, their body will already be accustomed to the new bedtime.
2. Adjust Wake-Up Time and Naps
In addition to bedtime, gradually adjust their wake-up time and nap schedule in 15-minute increments as well. This prevents overtiredness and helps keep the overall sleep routine intact.
3. What If You Don’t Want to Adjust Before the Change?
If you prefer to keep your child’s schedule the same leading up to the time change, you can make adjustments after the clocks have already moved forward. Here’s how:
DON'T ADJUST ANYTHING BEFORE SUNDAY. Everyone wake up as usual and adjust your clocks once you're up and moving.
TWO-NAP SCHEDULE: If your child is on a set 2-nap schedule, split the difference in times and put them down 30 minutes later than usual. This will feel 30 minutes earlier to them. For example, if they normally nap at 9:30 am, on the day of the time change, you will put them down at 10:00 am. Do this for 3-4 days and then adjust back to the new times.
ONE-NAP SCHEDULE: For children with one midday nap, also split the difference in times and put them down 30 minutes later than usual. If they normally nap at 12:30 pm, on the day of the time change, you will put them down at 1:00 pm. Do this for 3-4 days and then adjust back to the new bedtime.
SCHOOL-AGED CHILDREN: Kids with no naps during the day can jump right into the new time. If bedtime normally is 7:00 pm, you will put them down at 8:00 pm (which will feel like 7:00 pm).
DAYCARES: If your child attends daycare, they may not ease into the new time change. When you pick up your child, ask what time they woke from nap so you can adjust bedtime as needed. If your daycare follows your schedule, discuss the new nap and bedtime routines with them.
GET BLACKOUT SHADES: Invest in blackout shades to help your child adjust to the changing daylight hours. Darkening the room can be very helpful, especially as the sun rises earlier and sets later. Ensure the shades/curtains truly darken the room by using painters' tape to seal any gaps or investing in blackout window covers (my favorite being BlackoutEZ Window Coverings: http://www.blackoutez.com/503.html).
Daylight Savings Tips for Different Age Groups
Newborns (0-3 Months)
Newborns don’t yet have a strong circadian rhythm, so they won’t be as affected by daylight savings. However, you can still keep bedtime routines consistent and expose them to natural light during the day to encourage a healthy sleep-wake cycle.
Infants (4-12 Months)
For babies who are already following a sleep schedule, gradually shifting naps and bedtime can be helpful. If your baby is sensitive to routine changes, prioritize consistency and a soothing sleep environment.
Toddlers (1-3 Years)
Toddlers thrive on routine, so easing them into the change is essential. Offer extra wind-down time in the evening, and keep morning wake-ups consistent, even if they seem groggy.
Preschoolers (3-5 Years)
Preschoolers may resist an earlier bedtime, so using a toddler clock that changes colors when it’s time to sleep can be helpful. Keep a consistent routine and provide positive reinforcement for good sleep habits.
School-Aged Children (6+ Years)
Older children may also struggle with the change, especially if they have evening activities. Encourage good sleep hygiene, set limits on electronics before bed, and ensure they get plenty of natural light in the morning.
What to Do If Your Child Struggles to Adjust
If your child is still having a hard time after a week, try these additional strategies:
Ensure they’re getting enough sleep overall – Overtiredness can make adjusting even harder.
Use a gentle sleep training method if needed – If bedtime is a battle, consider a supportive approach to help them settle more easily.
Offer quiet time before bed – If your child can’t fall asleep, allow them to read or do a quiet activity in bed until they feel sleepy.
Be consistent – It’s tempting to let bedtime slide on weekends, but sticking to a schedule helps regulate their internal clock.
Final Thoughts: Embracing the Time Change
Daylight savings time can feel like a sleep disruption, but it doesn’t have to be a nightmare. By gradually adjusting your child’s schedule, using natural light to your advantage, and keeping routines consistent, you can make the transition smoother for everyone.
Remember, every child adapts at their own pace, and sleep setbacks are normal. The key is to stay patient, supportive, and consistent. Before you know it, your child will be back on track, and you’ll all be enjoying the extra evening sunlight without the exhaustion.
Need more personalized sleep support? If your child is struggling with bedtime, wake-ups, or naps, I’m here to help! Schedule a free 15-minute consultation with me at Silver Moon Sleep Consulting and let’s create a gentle sleep plan that works for your family. You don’t have to navigate this alone—better sleep is possible!
Happy spring, and happy sleeping.
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