This post is about how to adjust your child’s sleep for daylight savings time. It may contain affiliate links. I may make a small commission should you choose to purchase a product, at no additional cost to you. Read more in my Privacy Policy.
As we prepare to “Spring Ahead,” we will lose an hour of sleep. Let’s get ready for your child’s sleep to go a little haywire. For adults, it’s a minor inconvenience, perhaps a groggy Monday morning. But for our little ones, it can feel like a jet-lagged adventure. They never booked a ticket for this new time zone!
This spring, as we “spring forward,” let’s discuss adjusting your child’s sleep for daylight savings time. The goal is to do this with minimal tears. Let’s be honest, they are mostly yours.
Why the Fuss? The Science of Sleep and Tiny Humans
Circadian rhythms are the body’s natural 24-hour clock that controls sleep and wake cycles. At Daylight saving time, sleep can be disrupted by shifting body clocks and making it harder to fall asleep. Sleep deprivation can occur when there’s a loss of sleep due to daylight saving time.
The shift in routine can cause your child to be overtired.
Be ready for some crankiness and mood swings as your child adjusts to daylight savings time.
Babies and toddlers thrive on routine. Their internal clocks are still developing, making them particularly sensitive to even small shifts in schedule. That sudden “loss” of an hour throws their carefully crafted sleep patterns into disarray.
It’s not just about bedtime; it’s about meal times, nap times, and the general rhythm of their day. Expect everything to be a little off while your child adjusts to daylight savings time.
Imagine trying to convince a tiny dictator that breakfast is now an hour later! If you have a toddler, you know. Understanding this sensitivity is the first step to successfully adjust your child’s sleep for daylight savings time.
Preparing in Advance: A Gradual Approach
Forget the overnight magic trick! There is no magic. But there is a plan. The key is a gradual adjustment. Here’s a plan to ease the transition:
A Week Before: Start shifting bedtime, nap times, and meal times by 10-15 minutes earlier each day. This incremental change is less jarring and allows their internal clock to slowly adapt.
Light Exposure: Sunlight is a powerful regulator of the circadian rhythm. In the days before the change, let your child experience bright morning light. In the evening, dim the lights. This helps their body naturally adjust to the earlier sunrise and later sunset.
Maintain Consistency: Stick to your child’s regular bedtime routine. Consistency is key to signaling to their body that it’s time to sleep.
The Day of the Change: Embrace the Chaos (Sort Of)
Even with preparation, the first few days after the time change might be a bit unpredictable. Be patient!
Morning Light: Get your child into the sunlight as soon as possible on the Sunday after the change. This helps reset their internal clock.
Stick to the New Schedule: Even if your child is tired, try to adhere to the newly adjusted schedule. Do this as closely as possible. This reinforces the new rhythm. When the sun set later, my kids would question why they need to go to bed during the day. Installing blackout shades can help. Sleeping in a dark room helps to reset their internal clock.
Nap Adjustments: If naps are off, don’t panic. Offer naps at the adjusted times, even if they’re shorter than usual. A short nap is better than no nap.
Tips for Babies vs. Toddlers
Babies are often more sensitive to changes. Focus on maintaining a consistent bedtime routine and maximizing exposure to natural light. For very young babies, you might need to make schedule adjustments in smaller increments of 5-10 minutes each day. This process can be spread over a longer period.
Toddlers: Toddlers, with their newfound independence and opinions, might put up a bit more of a fight.
Use visual aids like clocks or timers to help them understand the concept of time. Incorporate fun activities into their bedtime routine to make it more appealing. The Hatch clock can give your child a visual of when it’s ok to wake. I love this for toddlers.
Patience Is Your Best Friend
Adjusting your child’s sleep for daylight savings time is a process, not an event. It may take a week or two for your child to fully adjust. Be patient, stay consistent, and remember that this too shall pass (until fall, anyway!).
By taking these steps, you can help your child smoothly transition to the new time and minimize sleep disruptions. And who knows, you might even get a little extra sleep yourself! (Okay, maybe not, but a parent can dream, right?)
You might also like: 5 Essential Sleep Tips for Traveling With a Baby
This post is about 5 essential sleep tips for traveling with a baby. It contains affiliate links. Should you choose to make a purchase, I may make a small commission. Read more in my Privacy Policy.
Traveling with a baby can feel overwhelming. You might think it’s like packing for a small army. Let’s be honest, the biggest worry is often… SLEEP! Will they sleep? Will you sleep? Will anyone sleep?!
I’ve been there, and survived (mostly!) We traveled a lot when the kids were babies and toddlers. Today, I’m sharing my 5 essential sleep tips for traveling with baby.
Whether you’re jet-setting to a tropical paradise or simply visiting grandma, a little preparation goes a long way. So, let’s dive in!
Stick to the Routine (As Much As Possible!)
We all know babies thrive on routine. While completely replicating your home schedule is next to impossible, aiming for consistency is key. Try to maintain consistent nap and bedtime routines. They will shift slightly, but sticking as closely as possible will help.
When we traveled with the kids, we always went back to the hotel midday. We aimed to give them a nap at approximately the same time every day. This midday break not only kept the kids on their schedules, but gave us a chance to recharge as well. If you’ve ever traipsed around Disney World with four little kids, you know what I mean.
You’ve probably heard that sleep begets sleep. It’s true. By respecting our kids’ routines, they slept better at night, even in hotel rooms.
You may be familiar with the family who goes all day, without giving their babies and toddlers time to rest. You’ll recognize them because their kids are melting down at 5:00. The parents are melting down at 5:00. Nobody is having fun and it’s just a mess.
You can avoid this by allowing your kids to rest if they typically take a nap midday. Trust me on this. I have four kids and I very seldom had to navigate the 5:00 meltdown on vacation.
- Pro-tip: If you’re changing time zones, start adjusting your baby’s schedule a few days before your trip. Shift their wake-up, nap, and bedtime by 15-30 minutes each day to ease the transition.
Create a Familiar Sleep Environment
New places are exciting, but they can be overwhelming for little ones. Bringing familiar sleep items can help create a sense of comfort and security.
Pack their familiar sleep cues, like their favorite lovey, sound machine, or bedtime story. We always packed the kids’ favorite blankets, lovey, etc. We never let them leave the hotel. The worst day in your parenting life comes when your toddler loses her favorite lovey on a ride in Disney World.
To be clear, this did not happen to us. Why? Because the lovey never leaves the hotel. Trust me on this one. Read that again. The lovey never leaves the hotel (or Air BNB or wherever home base is).
Besides the comfort items, don’t forget to pack the other things that will help your baby sleep.
If your baby sleeps in a dark room, you’ll want to replicate that. While hotels have blackout curtains, Air BNBs may not.
My favorite workaround for a dark room is the Slumber Pod. It’s a great option for creating a dark area in a room. Others may share this space and not want to sit in darkness while the baby naps.
You can also pack a portable blackout shade. Hotel rooms and relatives’ guest rooms aren’t always ideal for sleep. Being able to darken the room can transform any space into a sleep-friendly environment.
Bring your child’s sound machine. White noise can mask unfamiliar sounds and create a soothing atmosphere. You can get a small, portable sound machine here.
Optimize Travel Time for Sleep
Consider your baby’s natural sleep patterns when planning your travel. If your baby typically naps well in the car, try to schedule long drives during nap times. If you’re flying, consider a red-eye flight if your baby tends to sleep well at night.
If you’re traveling by car, ensure their car seat is comfortable and secure. Pack their favorite toys and snacks to keep them entertained when they’re awake.
If you are traveling by plane, try to plan a feeding during takeoff and landing to help with ear pressure. A pacifier is helpful, too. Bring plenty of distractions and be prepared to walk the aisles if needed.
Understandably, people fly with their babies on their laps. I always bought a seat and took a car seat (or two) on the plane. I always felt it was safest in turbulence and it allowed my baby to nap on the plane safely. I highly recommend this if you can.
Be Flexible and Patient
Travel can disrupt even the most consistent sleep routines. Expect some bumps in the road and try to be flexible. If your baby’s nap is shorter than usual, or bedtime is a little later, don’t stress.
You might be off your routine. Following your baby’s sleepy cues can help. They can help you realize when the baby needs to sleep. You can learn more about understanding your baby’s sleepy cues HERE.
Sleep regressions can happen anytime, and travel can exacerbate them. Take a deep breath and remind yourself that it’s temporary. Sometimes, you just can’t stick to the routine and that’s ok. Focus on getting back on track the next day.
Prioritize Your Own Sleep (When Possible!)
Traveling with a baby is exhausting! Don’t forget to take care of yourself. If you’re traveling with a partner, take turns with nighttime wake-ups. If you’re traveling solo, don’t be afraid to ask for help from family or friends if they’re available.
Even small pockets of rest can make a big difference. If your baby is napping, take a moment to relax, read a book, or even take a quick nap yourself. When we’d go back to our hotel to nap the babies, I always took a nap myself. It’s a luxury I didn’t have at home.
On vacation, there is likely not laundry to fold, dinner to prep, or dishes to wash. So if your baby is napping, you should grab a snooze, too! You’ll be glad you did.
Traveling with a baby doesn’t have to be a sleep disaster. Keep these 5 essential sleep tips for traveling with a baby in mind when you’re planning a trip.
With a little planning and flexibility, you can help your little one (and yourself!) get the rest you need. Remember, every baby is different, so find what works best for you and your family.
You’ll also like: Balancing the Mental Load of Motherhood
