Daylight Saving Time Prep: Your Survival Guide

I’m sorry, I have a sleep problem. Well, Jamie's sleep, to be specific. I can obsess over a 15-minute shift in a nap with the intensity of a sports fanatic watching a championship game. So, when Daylight Saving Time rolls around, you can bet I’m overthinking it. But is it overthinking, or is it obsessing exactly the right amount to keep the peace? I’m going with the latter.

That extra hour of sleep we adults dream about all year? For parents of little ones, it’s a bit of a mirage. Instead of a blissful sleep-in, we often get a baby who thinks 5 a.m. is the new 6 a.m. But don't you worry. We are going to get ahead of this thing. We have a plan.

Why Time Changes Wreak Havoc on Sleep

Let me paint a picture for you: your little one has a tiny, internal clock (the circadian rhythm) that is the boss of their sleep-wake cycles. It’s a stubborn little clock, finely tuned by daily routines, meal times, and—most importantly—light exposure.

When we suddenly turn the clocks back an hour, their internal clock doesn’t get the memo. So, a 7 p.m. bedtime suddenly feels like 8 p.m. to their body, and a 6 a.m. wake-up call feels like 7 a.m. This mismatch between their body clock and the actual clock is what leads to chaos: early waking, nap resistance, and a general state of crankiness (for everyone involved).

The Game Plan: Choose Your Timeline

The secret to a smooth transition is to nudge that internal clock gradually. You have two main approaches. Pick the one that feels least likely to make you want to hide in a closet with a bag of cookies.

The Slow and Steady Method (10-14 Days Out)

This is for the planners, the list-makers, the folks who get a little thrill from a perfectly executed strategy. You’ll shift your child’s entire schedule later by just 10 minutes every couple of days.

• Days 1-2: Push everything (wake-up, naps, meals, bedtime) 10 minutes later.
• Days 3-4: Push another 10 minutes, for a total of 20 minutes later.
• Days 5-6: You’re now at a 30-minute shift.
• And so on... Continue this pattern until you’ve shifted the full 60 minutes.

The "Oh Shoot, It's This Weekend?" Method (3-5 Days Out)

Life happens. If you’ve just realized the time change is upon us, this is your path. It’s a bit more aggressive, but totally doable. You’ll shift the schedule later by 15 minutes each day.

• 3-5 Days Before: Push the entire daily schedule 15 minutes later.
• 2 Days Before: Push another 15 minutes, for a total of a 30-minute shift.
• The Day Before: Push a final 15-30 minutes. By Saturday night, bedtime should be 45-60 minutes later than your old "normal."

Sample Schedules: What This Looks Like in Real Life

Remember, these are just examples! Your child is unique. Focus on the intervals and wake windows more than the exact times on the clock.

For Babies (4-12 Months)

Babies run on wake windows. The goal is to stretch those windows just a tad along with the clock.

Old Schedule (Example):

• 6:30 AM: Wake up
• 8:30 - 10:00 AM: Nap 1
• 12:30 - 2:00 PM: Nap 2
• 4:30 - 5:00 PM: Nap 3 (if applicable)
• 7:00 PM: Bedtime

Shifted Schedule (Day 3 of the "quick" plan):

• 7:15 AM: Wake up
• 9:15 - 10:45 AM: Nap 1
• 1:15 - 2:45 PM: Nap 2
• 5:15 - 5:45 PM: Nap 3
• 7:45 PM: Bedtime

For Toddlers (1-3 Years)

Toddlers are often on one nap, making the schedule a bit more straightforward to shift.

Old Schedule (Example):

• 6:30 AM: Wake up
• 12:30 PM - 2:30 PM: Nap
• 7:30 PM: Bedtime

Shifted Schedule (Day 3 of the "quick" plan):

• 7:15 AM: Wake up
• 1:15 PM - 3:15 PM: Nap
• 8:15 PM: Bedtime

Night-Before and Day-Of Strategies

On Saturday, the day before the change, commit to that later bedtime. If their normal bedtime is 7 p.m., you’ll be aiming to put them down around what was 8 p.m. It might feel a little wild, but trust the process.

On Sunday, when you wake up, the clocks have fallen back. That 8 p.m. bedtime is now the new 7 p.m. Magic! If they wake up at their "old" time (say, 6 a.m., which is now 5 a.m.), try to leave them in their crib for 10-15 minutes before starting the day to help reinforce the new schedule. Jump right into your new, later schedule for the day.

A Few More Tricks Up Your Sleeve

Managing Naps

Naps can be the first casualty. If your child is refusing a nap because it feels "too early," don't panic. Try a quiet, dark room for 15-20 minutes. If sleep doesn't happen, switch to quiet playtime and try again in 30-45 minutes. An "accidental" car or stroller nap to bridge a gap isn't the end of the world.

Harness the Power of Light and Routine

• Light Exposure: Light is your best friend. In the morning, get those curtains open and expose your child to bright, natural light. In the evening, an hour before the new bedtime, dim the lights. This helps signal to their brain when it’s time to be awake and when it’s time to wind down.
• Meals as Anchors: Keep meal times consistent with your shifted schedule. The body’s internal clock is also influenced by digestion.
• Routine is King: Don't skip your bedtime routine! That bath, book, and cuddle are powerful cues for sleep. Make the routine extra calm and connecting during this transition.

Troubleshooting the Hiccups

• The Dreaded 5 a.m. Wake-Up: It’s the most common issue. Treat it like a middle-of-the-night waking. Keep things dark and boring. If you need to go in, be brief and reassuring, but avoid starting the day.
• Skipped Naps: This can lead to an overtired mess. If a nap is skipped, you may need an earlier bedtime that evening (maybe 30 minutes earlier) to avoid total meltdown territory.
• Split Nights (The 2 a.m. Party): This happens when a child is undertired. It’s a sign that you might be putting them to bed too early for their new internal clock. Double-check your wake windows and make sure you’re stretching them enough before bed.

Special Considerations

• Daycare Days: If your child is in daycare, they’ll likely be on a set schedule. Communicate with their teachers! Let them know you're working on a gradual shift at home. Do your best to control the evenings and weekends.
• Siblings on Different Schedules: Try to shift everyone at once. It's a bit like conducting a tiny, chaotic orchestra, but it’s easier than managing two separate time zones in one house.
• Travel: If you're also traveling during this time... I salute you. Try to stick to the new local time as much as possible upon arrival and use light exposure to help everyone adjust.

This transition doesn't have to be a nightmare. A little planning goes a long way. You've got this!

The Daylight Saving "Fall Back" Checklist

• Choose Your Plan: Start shifting your child’s schedule later 3-14 days before the time change.
• Shift Gradually: Move naps, meals, and bedtime 10-15 minutes later every 1-2 days.
• Manage Light: Bright light in the morning, dim light at night.
• Saturday Night: Put your child to bed 45-60 minutes later than their old bedtime.
• Sunday: Jump right into the new schedule. Leave them in their crib a few extra minutes in the morning if they wake early.
• Stay Consistent: Hold onto your routines and be patient. It can take a week or so for everyone to fully adjust.

Found this guide helpful? Save it for next year or share it with a fellow parent who is dreading the clock change! For more local family fun and parenting tips, make sure you're following us over on Instagram.