Tips for Daylight Savings Time (Fall Back)

Daylight Saving Time (DST) is that semi-annual ritual where we set our clocks forward in the spring and back in the fall to make better use of daylight. While this may give us an extra hour of daylight in the evenings, it can wreak havoc on your baby's sleep schedule. Fortunately, with some planning and patience, you can make the transition smoother for both you and your little one. In this blog post, we'll provide you with some tips and strategies to adjust your baby's schedule for daylight saving time in the Fall.

• Adjust gradually:

Depending on your baby’s age, and how sensitive they are to timing changes, a gradual adjustment can be a great way to either prepare ahead of the change, or adjust the week following the change.

Here’s how to do it: (these examples are based on a 7a wake/out of crib time)

• On Thursday before the time change, bring your child out of their crib/room/sleep environment at 7:15. Base all of your naps on that 7:15 out of crib time. Naps and bed should be 15 minutes later than usual

• On Friday, bring your child out of their sleep environment at 7:30. Adjust the rest of your day accordingly

• On Saturday, bring your child out of their sleep environment at 7:45. Adjust the rest of your day accordingly

• On Sunday, you’re back to your 7a start to the day, and regular nap and bedtimes!
  
  You can also do this same strategy starting Friday, and adjusting in 30 minute shifts if your child is less sensitive to timing changes. Additionally, you can do this same shift after the time change

• Do nothing

You read that right, do absolutely nothing to prepare. Sunday morning, bring your little one out of their crib/room/sleep space as close to your ‘normal’ time as possible (an hour later to their body) and continue on with your life on your regular schedule. You may see some wonkiness over the following days, but typically it sorts itself out over the first few days to 1 week after the shift.

This can work well for older toddlers/kids, flexible babies/kids or newborns who don’t have a circadian rhythm yet.

Extra tips to help the transition:

• Utilize a light exposure/out of crib time:

When the body is exposed to light, the brain releases cortisol. This is the ‘wake up’ hormone, and sleep pressure builds more rapidly after this initial light exposure.

To help your child adjust to this later schedule, keeping them in the dark until their ‘normal’ (but later to their body clock) wake time can help them adjust to the ‘later’ nap and bedtime.

• Exposure to Natural Light:

Exposure to natural light is a powerful tool in regulating your baby's circadian rhythm. Make sure to get outside during the day, especially in the morning. The morning sunlight will help signal to your baby's body that it's time to be awake and alert. Conversely, dim the lights in the evening to signal that bedtime is approaching.

• Stick to a Consistent Routine:

Consistency is key when it comes to babies and sleep. Try to maintain your baby's usual routine as closely as possible during the transition. This consistency in routine helps signal their brains that sleep is coming.

• Adjust Feeding Times:

If your baby is on a feeding schedule, you’ll need to adjust the times to align with the new clock. Gradually shift meal and snack times by 15-30 minutes earlier, as outlined above for sleep times, will help them adapt.

• Be Patient and Flexible:

Babies are resilient, but it might take a few days or even a week for them to fully adjust to the new time. Be patient and flexible during this transition period. If your baby wakes up earlier than usual, try to soothe them back to sleep without getting them out of the crib immediately.

• Use Blackout Curtains:

Invest in blackout curtains for your baby's room. These curtains can help block out early morning sunlight and create a dark, sleep-inducing environment, making it easier for your baby to sleep during the adjusted schedule.

• Take a deep breath, and trust your intuition:

Remember that this is temporary. Its okay to use different methods for different kids, and it’s okay if it’s not perfect right away. Babies are kids are just little people, and it’s natural to have an adjustment period after change.