The No-Drama Way to Handle Your Child’s Sleep when the Time Changes: “Spring Forward”

All you have to do is Google the topic of “baby sleep, time change” and you’ll see a whole slew of articles about this “daunting” biannual event that is sure to “wreak havoc” on your little one’s sleep.

Enough with the drama.

I’ve got a practical, no muss no fuss approach for adjusting your child’s schedule when the clocks change. So, get ready to save one or more of the mini-guides at the end of this post.

Let’s start by just calming down about it. Imagine that you got a new dream job and your family was relocating to a different state in a time zone one hour ahead of your current one.

Would you be in a panic over a one-hour time shift, especially knowing that you’d be staying there (and not having to shift right back a week or two later like you would if it were just a vacation)?

Likely not. Because it’s one hour. And you know everyone will adjust.

Now that we’ve regained our perspective and taken a deep breath, there are still some things you can do to help your little one to adjust more easily when the clock’s spring forward.

This year, that is happening on Sunday, March 10th, and here are my tips on “springing forward” when it comes to sleep schedules:

First, Decide What Your Goal for the Time Change is.

Do you want to shift your child’s schedule later for the summer months? Many families want to take advantage of the extra sunlight in the evenings with a later bedtime for this half of the year. For other families, you need to keep the same sleep schedules in order to make your life work. Both are valid! And you’ve got options depending on what you decide…

If you want to shift your child’s schedule later then your best bet is to jump right into the new time! Just wait, more to come on how to do that successfully…

In the week leading up to the time change, you do not need to adjust anything schedule-wise. But I DO want you to make sure your child is getting plenty of sleep. This is not the week to slacking on sleep hygiene. We want everyone going into the time change very well rested.

Which, brings me to my next tip…

Don’t make any changes until the day of the time change.

Your child will wake up at their natural time (one hour “later”). Get up and start the day, then after everyone has had their breakfast (and coffee), go ahead and adjust your clocks forward.

Regardless of your time change goals, get outside in the morning. The #1 way to help your body’s internal clock reset is to be exposed to lots of natural light! So, depending on your climate, dress for it and get your little one’s as much sunlight as possible!

To Shift Later for a child on a set nap schedule

Jump right in but manage expectations. You child’s body clock is “set” and it will take some time to adjust. If you have a sensitive sleeper, you may not be able to shift their schedule an entire hour due to their body’s natural rhythm. But 30 minutes would be better than no change at all!

For your older child, who is no longer napping, you can either keep their usual bedtime (plan to PACK their day with activity + sunshine + fresh air) or you can shift their schedule later and put them to bed at their new “summer” bedtime.

Which option will you choose for your older toddler or preschooler?

The choice is yours! Kiddos actually adjust to time changes more quickly than adults do.

If your goal is to keep the same schedule, then you will want to adjust gradually over 3-4 days, starting on the day of the time change.

It’s not realistic for every family to shift their schedule one hour later. Work and daycare schedule are still a reality! If you don’t have that flexibility, you will adjust your child’s schedule by putting them down for their naps and bedtimes 30 minutes later, according to the new time, but it will feel 30 minutes earlier to them.

For a baby on a 2-nap schedule, you will be taking advantage of that morning sleep pressure to get them down for their first nap “earlier”. See the example below.

For babies on a set 2-nap schedule

Between waking up and the first nap is the only time that baby’s wake window is actually being shortened.

As you can see, you are just splitting the difference with the time change by adjust their schedule by 30 minutes. Do this for 3-4 days. By Thursday, you should be ready to go back to your current nap and bedtimes.

Here’s what it looks like for a baby or toddler on one nap.

For a child on a set one-nap schedule.

Pack their morning with lots of activity so that they’ll be ready to go down for nap 30 minutes “earlier”.

What about babies who aren’t on a set nap schedule?

If you have a younger baby (usually 6 months and under) who is not yet on a set-nap schedule, the time change won’t affect them as much! You are still following age-appropriate wake windows and will continue to do so in order to avoid overtiredness.

For babies not yet on a “set" or clock-based schedule

Get them back to their usual bedtime range by capping their last nap or two of the day. (yes, it is okay to wake a sleeping baby!)

One sign that sleep is going well is when you’re worried about getting out of a routine or adjusting schedules, because that means you have routines and a predictable schedule. Good job! One little time change a couple times a year isn’t going to ruin everything you’ve set in place. It just means a short period of adjustment.

But I know that’s not the case for everyone!

If a time change is the least of your baby sleep issues or you need help getting your older baby or toddler on a good sleep schedule, let’s work together!

Having your child on a consistent sleep schedule is actually incredibly freeing and will allow everyone in your house to get the rest they need to be happy and healthy!