spring forward: helping your baby adjust to daylight saving time

 

 

As spring approaches and daylight saving time kicks in, many parents face the challenge of helping their babies adjust to the time change. With the clocks moving forward an hour, your baby's sleep schedule may be disrupted, causing you and your little one to face restless nights.

Additionally, longer daylight hours can impact sleep quality as natural light seeps into the bedroom. But fear not! You can help your baby adapt smoothly to these seasonal changes with a few strategic adjustments.

 

 

understanding the impact of daylight saving time

Daylight savings will kick in on October 6th, 2024. While this shift means more evening daylight, it can disrupt your baby's circadian rhythm (their internal sleep-wake cycle). Babies, especially those under a year old, thrive on routine, so even a tiny shift in their schedule can affect their sleep patterns.

 

 

tips to help your baby adjust to the time change

gradually shift the schedule

start early:

A week before Daylight Savings begins, gradually adjust your baby's schedule by shifting bedtime 15 minutes earlier each day. This gradual shift can help their body clock adapt without causing too much disruption. For example, if bedtime is usually at 7 pm, shift it to 7:15 pm on the first day, then 7:30 pm the next day, and so on until you reach the new bedtime of 8 pm. This will ensure their bedtime remains 7 pm after the time change.

adjust nap times:

Similarly, shift nap times gradually to align with the new schedule. This will help your baby stay on track and avoid overtiredness.

 

 

alternate shift (ideal for older children)

On Saturday, October 5th, keep your child up for an extra hour. This may encourage them to wake up an hour later, aligning them with the new routine. The adjustment can sometimes take 2-3 days to kick in. Being consistent with bedtime will help to shift their body clock forward.

 

stick to the routine

Regardless of the time change, maintaining a consistent bedtime routine helps signal to your baby that it's time to wind down. Incorporate familiar activities such as bath time, reading a book, and offering milk for babies who still drink it. Doing everything you usually do will help the baby adjust, as the routine itself will not change—just the slight difference in timing.

 

create a sleep inducing environment

darken the room:

With longer daylight hours, your baby's sleep environment may be brighter than usual. Invest in blackout curtains or window coverings to block out external light. These can make a significant difference in creating a dark, sleep-friendly environment. If you're looking for a temporary fix, black garbage bags taped to the windows can also help.

use a white noise machine:

White noise machines or apps can mask outside sounds and create a consistent auditory environment that promotes sleep. The gentle hum can also make the room feel cosier and more conducive to rest. This is ideal if you have already been using white noise, as it establishes a consistent sleep association that provides comfort and reassurance.

keep an eye on sleep duration:

Ensure your baby is getting enough sleep during the day. Shorter naps or insufficient daytime sleep can lead to overtiredness and make it harder for them to adjust to the new time. Aim for age-appropriate nap durations and watch for signs of tiredness.

encourage daytime wakefulness:

Engage your baby in stimulating activities during the day. Exposure to natural light and active playtime can help regulate their sleep-wake cycle and make the transition easier.

give it time:

Adjusting to daylight saving time can take a few days. Be patient and give your baby time to adapt to the new schedule. Consistency is key, but flexibility is also necessary as your baby adjusts.

 

 

dealing with bright mornings

Springtime often brings early sunrises, making it challenging for your baby to stay asleep. Here's how to tackle bright mornings:

block out morning light

invest in good curtains:

High-quality blackout curtains or shades are essential for keeping morning light out. They can be an investment worth making, especially if your baby is sensitive to light and it affects their sleep.

create a calm morning routine

gradual wake-up:

If your baby wakes up early, keep the morning routine calm and low-key. Avoid bright lights and stimulating activities immediately upon waking. Gradually expose your baby to light and engage in soothing activities to help them start the day positively.

understanding time

toddler sleep clock:

If you have a toddler, introducing a toddler clock into their room can help them understand how long they need to stay in bed until it's time to get up.

 

conclusion

Adjusting to daylight saving time and longer daylight hours in spring can be challenging. Still, with these strategies, you can help your baby transition smoothly. By gradually shifting schedules, maintaining a consistent bedtime routine, and creating a dark, sleep-inducing environment, you'll help your baby adjust to the new time change. Remember, patience and consistency are your best allies during this transition. With a little effort, you and your baby can enjoy a restful spring season!

 

 

Written By: Carlene Rotblat from Sweet Dreamers Sleep Consulting

Carlene is a Certified Gentle Baby and Toddler Sleep Consultant, AHPRA registered Nurse and mum with over 12 years experience in the field. As a gentle sleep consultant, Carlene focuses on responsive and holistic approaches to sleep without the use of controlled crying or cry it out. She provides consultations and personalised sleep plans to families all across Australia and can assist children from 0-6 years of age. Carlene also developed Baby Sleep Pods, a universal pram cover designed to support sleep on the go and lifestyle flexibility.

Carlene works alongside Sophie, another gentle sleep consultant at Sweet Dreamers Sleep Consulting, and together they hope to help as many families as they can, get the sleep they need, in a gentle way that fosters children’s’ needs for support and reassurance, whilst helping them to feel happy and confident to have better quality, independent sleep.

You can find Sweet Dreamers Sleep Consulting at https://www.sweetdreamers.com.au or on Instagram @sweetdreamerssleepconsulting.

 

 

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