Get ready to set your clocks ahead on March 10, because daylight saving time is right around the corner!
I’m sure you’re just as bummed as I am about losing an extra hour of sleep. And the process is even harder on us parents, as we deal with circadian rhythm chaos that our littles are also experiencing.
And no one wants to see their child’s sleep schedule fall apart.
But fret not, my friend. I have some tips to help make this transition a little easier.
How to Handle Daylight Saving: Spring Forward
1. Prioritize sleep the week before.
Stick to your child’s bedtime and nap schedule. You don’t want your family heading into this dreaded transition with a sleep debt.
2. Don’t change the clocks until Sunday.
Wake up at your usual time on Sunday and start the day. Have a cup of coffee and a bit of breakfast before you change the clocks. It will feel much more Zen this way, trust me!
3. Adjust Naps.
Starting that Sunday, put your child down for their naps 30 minutes later than the normal time for three days. That means if your little one usually naps around 9:30 a.m., you will adjust to 10:00 a.m. (this nap time will feel like 9:00 a.m. for your child’s circadian rhythm). Do the same for both morning and afternoon naps. On day four (Wednesday), you can get back in line with the clock schedule of 9:30 a.m.
4. Adjust Bedtime.
Start that Sunday, same as naps. Put your child to bed 30 minutes later than their normal time for three days, then get back on track on night four (Wednesday). For example, if bedtime is normally at 7:30 p.m., put your kiddo down at 8:00 p.m. (this will feel like 7:00 p.m. to your child’s circadian rhythm).
Your child may struggle to fall asleep at first, but it’s important to be consistent with your normal bedtime strategies during daylight saving time.
Does this all make your head spin a bit? Me too, but I promise this method works well because it helps your child’s body clock adjust in smaller increments of 30 minutes, rather than jumping straight into a full one-hour time difference.
5. Blackout Curtains.
Make sure your child’s room is DARK for bedtime and naps. Now that the days are getting longer, make sure your child is not struggling to go down or waking early due to unwanted light in their bedroom.
Invest in some good blackout curtains. Not just blinds, but curtains! Use some tape to adhere the curtains to the windowsill if needed. It should be so dark that you can’t see your hand in front of your face. My personal favorite blackout solution is the Blackout EZ.
6. Ok to Wake Clock.
My favorite tool for toddlers/children who are no longer in cribs is the Hatch. This clock is wonderful for toddlers two years and up because it provides a visual for when they can actually wake up and start their day. This is very helpful since time is kind of an abstract concept for kids to understand.
7. Collaborate with Daycare Providers.
Make sure you discuss your time change transition with your daycare provider so they can help you manage naps.
Overall, daylight saving time will be an adjustment.
Allow your child at least a week or two to modify to the new time change. And if you are still struggling after two weeks, feel free to reach out for more help.
Cheers to warmer weather and longer days!
And for more sleep tips for grown ups, see 7 Bedroom Tips for Better Sleep & Intimacy.
