Spring Forward: How to Avoid Losing Sleep During Daylight Savings

Sleep Schedules

May 13

Here we are again - another season, another time change. While changing our clocks again and losing an hour of sleep may seem daunting, this one can actually be a little less disruptive on your little one’s schedule than falling back.

Two ways to prepare your baby or child for daylight savings time:

Method One - For When You Don’t Mind Changing Schedules Twice A Year

Do nothing! If your little one is already on a solid schedule, there’s no need to change much. Your days will simply be shifted an hour later. Meaning that if you have a little one that currently has a 7pm bedtime with an 7am morning wake up time, it will simply shift to an 8pm bedtime and an 8am wake up time. If that works with your schedule, no need to change things up. If you need your little one to be up earlier (i.e. for daycare, school, work) then scroll down to method two!

One thing to note here is that while sunlight may be less of an issue in the evenings because of the later bedtime, it does mean that sunlight will be streaming into his/her room an hour earlier in the mornings. Which means that your little one’s room has to be DARK, like really dark. Get those blackout curtains hung if you don’t have them up already otherwise you could end up with an early morning despite the later bedtime, taking away from the quality of your little one’s night sleep.

Method Two - For When Your Little One Has A Bedtime at 8pm or Later

2. If your little one is already on a later schedule (bedtime currently at 8pm or later), OR an 8am wake-up time is too late for your family’s needs, you will need to shift back a bit so that you don’t then end up with an even later bedtime and wake-up time after the shift. To do this gradually, the morning of the time change you will wake your little one up a half an hour early in the morning. Yes, we will be taking away some night sleep but not a full hour’s worth so your little is able to more easily adjust. Then bedtime will be a half an hour later according to the clock that night. Do that for another day or two and then shift back another half an hour to get back to your original schedule.

For example, if your little one normally has a bedtime of 8:30pm, and a wake up time of 8:30am, after the time change if you did nothing at all you would end up with a 9:30pm bedtime and a 9:30am wake up time. Which for most littles, is too late of a bedtime. Therefore, by waking them at what will be 9am the morning after time change (instead of allowing them to sleep until 9:30am), you will be set up for a 9pm bedtime that night. After a day or two do the same thing again and you will wake your little at 8:30am the new time, therefore setting you back to your previous schedule.

3 TIPS TO ADJUSTING YOUR BABY OR CHILD’S SLEEP TO DAYLIGHT SAVINGS TIME

Use light and dark in your favor. Our circadian rhythm is dictated by lightness and darkness. Therefore, getting lots of light during awake times and keeping things dark during sleep times will help to reset your little one’s internal clock. Here are a few of my favorite blackout solutions to make sure your little one’s room is as dark as can be:
- Blackout EZ Covers
- Redi Shade Paper Window Shades
- Slumberpod - use code LALUNE for $20 off!
- Or if you’re real fancy, tin foil and cardboard 😂 (for real though, no shame in this game!)

Continue your normal routines. Bedtime and nap time routines should all stay the same no matter what time they are at. It’s the steps in these routines, such as turning on their sound machine, putting on their sleep sack/swaddle, that help signal to your little one’s brain that it’s time for sleep.

Ask for help if you need it! Somewhere along the way, parents got the idea that they have to figure things out all on their own. However, careers like a sleep coach wouldn’t exist if that were true! Sometimes you need a guide and a cheerleader on your side. If you are struggling with any sleep trouble, related to time changes or not, please don’t hesitate to reach out for help. I offer free consultation calls to all parents looking to get more sleep.