Preparing to Adjust Your Family’s Sleep for Daylight Savings Time – Spring Forward

It feels like I was just writing this article for the fall back transition yesterday – but somehow, it’s already time to spring forward!

Normally, I dread this time change – but it does mean we’re getting close to the end of winter and the beginning of spring, and I consider that to be a good thing!

Let’s dive in to what Daylight Savings Time beginning means for us and our littles!

• Here in Michigan (EST), sunrise is currently around 7am and sunset is around 6:30pm
• After Daylight Savings Time begins (Sunday at 2am), sunrise will be around 8am and sunset around 7:30pm
• Practically speaking, it will be darker later into the morning and stay light out later into the evening

What does this mean for our kiddos?

• If you plan to keep them on the same schedule (same naptime and bedtime), this means we will be shortening the time between sunrise and naptime, and stretching the time between naptime and sunset.

Let’s talk about how to make the transition easier for little ones (and the whole family!).

Two Approaches

There are two approaches you can take – intentionally shifting bedtime/naptime graaadually throughout the week, or letting it ride. 

For families sticking to a consistent schedule around work, daycare, or other factors, the gradual approach can be helpful to try and mitigate stress and missed sleep. For families who have some flexibility around naptimes and bedtimes, letting it ride may be easier. 

Gradual Approach

The gradual approach involves shifting naptime and bedtime by 10-15 minutes each day for a few days ahead of Daylight Savings Time.

If possible, it is recommended to move your entire daytime routine (meals, etc) to match for consistency.

It’s important to note that while this works beautifully for some kiddos, others don’t accept it as easily. A week is a short amount of time to make such a significant change to daily rhythms, so it is totally okay if it doesn’t go according to plan. Give it a try, but don’t stress if your child needs longer than a week to adjust. 

Here’s a sample schedule for a child with a typical 12:00pm naptime and 7:30pm bedtime.

Sample toddler schedule:

• Monday: 12:00pm naptime, 7:30pm bedtime (usual schedule)
• Tuesday: 11:50am naptime, 7:20pm bedtime 
• Wednesday: 11:40am naptime, 7:10pm bedtime
• Thursday: 11:30am naptime, 7:00pm bedtime
• Friday: 11:20am naptime, 6:50pm bedtime
• Saturday: 11:10am naptime, 6:40pm bedtime
• Sunday (overnight time change): 12:00pm naptime (feels like 11:00), 7:30pm bedtime (feels like 6:30)

Babies under 12 months are likely to be even more sensitive to time changes and will benefit from a gradual, responsive approach. 

While waking up a sleeping child is never ideal, it may be helpful to nudge them awake 10-15 minutes earlier than usual each day. You can open the curtains slowly and play gentle music to encourage them to awaken on their own, or gently wake them up with physical touch if needed.

This is a great week to prioritize lots of high-energy activities, time outside, and bright morning sunshine in the early morning and early afternoon, and to minimize screen time and prioritize quiet time and dim light in the early evening. These strategies can help your kiddo fall asleep a bit earlier than usual and adjust to the new schedule.

Let it Ride Approach

If making a gradual shift is too much planning for you, or you try it and find a few days in that it’s just not working, there’s no need to worry.

The “let it ride” approach (also known as going cold turkey) involves no advanced preparation, and assumes that the child will catch up to the new timing soon enough after the DST transition. It works a bit more easily with the fall DST shift, but most kids take to it just fine in the spring as well.

It looks like this: 

• Saturday: 12:00pm naptime, 7:30pm bedtime (usual schedule)
• Sunday (overnight time change): 12:00pm naptime (feels like 11:00am), 7:30pm bedtime (feels like 6:30)

Here’s the catch – some kiddos may not be ready to nap and/or go to bed one hour earlier. It may take longer than usual to support them to sleep, or they may flat out refuse. If that happens, it’s totally fine! The morning routine taking place at its new (usual) time will serve to facilitate the transition.

Come Monday morning, if you are on a firm schedule, you will likely need to wake your child up an hour earlier than they are used to. Build in some extra time in your family’s morning routine to support a potentially cranky child or children with extra snuggles and plenty of time to get ready for the day without feeling rushed.

If you do not have a firm schedule, you may still wish to nudge your child awake 30-60 minutes earlier than usual in order to facilitate an earlier naptime and bedtime. There may be some irritability present during the day or even the week – and again, time outside, bright light and lots of connection are your best resources.

As always, for babies younger than 12 months, be sure to pay attention to their tired cues and don’t hesitate to offer a nap or sleep if they show signs of needing rest. 

Supporting the Transition

Whether you try to preempt the transition with a gradual shift or just let it ride, there are a number of ways you can work with your child’s biological rhythms to help things go more smoothly:

• Use light to shape their schedule: 
  • For a child struggling to wake up in the morning, incorporate light into their sleep space – light signals to the body that it’s daytime! 
  • If you can, prioritize outside time in the morning and early afternoon – sunlight helps to regulate the body’s circadian rhythm
  • Using red light in the evening can help signal to the body that it’s time to wind down (white/blue light inhibits melatonin production, making it harder to fall or stay asleep)
  • If you’re not already using blackout blinds at night, ensuring a pitch-dark space at night is critical for facilitating optimal sleep.
• Minimize evening screen time
  • To help a child be in tune with their circadian rhythm and be ready to wind down for sleep whenever you start bedtime, try to limit any screen time at least 2 hours before bed and 1 hour before a nap. 
• Maximize daytime activity
  • LOTS of activity and outside time, especially early in the day. Are there things you know help your child expel lots of energy and help them sleep extra well? A visit to the playground? Rough and tumble play? A visit with a friend? If you can try to prioritize one or more of these, it may help with the transition as well. 

Be Gentle With Yourself

Remember that this is a big shift happening suddenly, and it can be hard on kids and adults alike. Be gentle with yourself, and with little ones who may have a hard time adjusting to the new timing. 

• If you’re trying the gradual shift plan and it’s just not working, it’s okay to abandon ship. They WILL adjust eventually – it may just take some more time! 
• Be prepared for big feelings. Kiddos who are really in tune to timing and rhythm may pick up on the changes and have a hard time at first. Watch out for overtiredness, and offer sleep when needed.
• If your kiddo is in daycare, send extra love and good vibes to their care providers. As a former early childhood educator, the days after DST are especially challenging with a whole room full of kiddos struggling to adapt to the new schedule!
• Prioritize your own rest and well-being – studies show that DST causes an increase in adult sleep disturbances, physical and mental health challenges, workplace injuries, and car accidents. Don’t hesitate to order carry-out, cancel plans to take a nap, or ask for help. 

What other strategies have worked for you in adapting to DST?