Spring Forward with Ease: 5 Tips to Help Your Child Adjust to Daylight Savings Time
Daylight savings time is finally here! While we’re all eager for longer days and warmer weather (especially if you’re currently buried under snow), the time change can sometimes disrupt your child’s sleep schedule. But don’t worry—adjusting doesn’t have to be stressful!
At Slumber & Bloom, I take a relaxed, practical approach to daylight savings transitions. No need for two weeks of 15-minute bedtime shifts. Instead, I have a simple plan to help your little one adjust smoothly. Let’s dive into my top five tips for making the springtime shift as easy as possible!
Tip #1: Make a 30-Minute Shift One Week Before the Change
Instead of making tiny daily adjustments, shift your child’s schedule 30 minutes earlier starting the Sunday before daylight savings.
- If bedtime is normally 7:30 PM, move it to 7:00 PM for the entire week.
- Wake your child 30 minutes earlier in the morning.
- Adjust naps accordingly (e.g., a 9:30 AM nap moves to 9:00 AM).
By the time daylight savings arrives, you’ll make one final 30-minute shift, and—voila!—your child’s schedule will be back to normal.
This gradual approach ensures that your child’s internal body clock, also known as their circadian rhythm, has time to adjust without causing significant disruption. Making small but intentional changes is far more effective than waiting until the night before the time change and expecting your child to instantly adapt.
📌 Don’t stress about taking notes! Download my FREE Daylight Savings Guide here to have all these tips in one place.
Tip #2: Keep Routines Consistent
Children thrive on routine, and keeping their daily and nightly rituals consistent will provide a sense of security during the transition.
- Stick to the same bedtime routine: If your child takes a bath, reads a book, and then snuggles before sleep, continue doing so.
- Keep nap time structure intact: Even if the clock says something different, maintain the same order of events before naps.
- Follow consistent meal times: Feeding your child at the same intervals each day can reinforce their internal body clock adjustments.
This is not the time to experiment with new bedtime techniques or introduce additional stimulation before bed. Predictability will help their body recognize when it’s time for sleep, regardless of the external clock changes.
Tip #3: Adjust the “Okay to Wake” Clock
If your toddler uses an Okay to Wake clock, this is an important tool to modify in alignment with the time change.
- If it usually turns green at 7:30 AM, set it to 7:00 AM for the adjustment week.
- Update nap time and bedtime settings as well.
- Consider using a gentle alarm if your child struggles with waking up earlier.
Why does this matter? Kids are highly visual learners. If they rely on their Okay to Wake clock to signal when it’s time to get out of bed, failing to adjust it could result in them feeling confused or waking too early. Making this simple tweak ensures they remain in sync with their adjusted routine.
Tip #4: Use Natural Light to Your Advantage
Sunlight plays a huge role in regulating melatonin production, so use it to help your child’s body adjust:
- Morning: Open the blinds immediately upon waking to stop melatonin production.
- Afternoon: Spend time outside during daylight hours to reinforce wakefulness.
- Evening: Be mindful that it stays lighter later—use blackout curtains to create a dark sleep environment.
Melatonin, often called the sleep hormone, is naturally regulated by exposure to light. In the morning, bright natural light suppresses melatonin, signaling to the body that it’s time to be awake. In the evening, the absence of light triggers melatonin production, preparing the body for sleep.
If your child is struggling to fall asleep in the evening due to lingering daylight, you can also try blue light blocking glasses about an hour before bed to minimize artificial light exposure from screens and indoor lighting.
🌞 Bonus Tip: If you’ve been following me, you know I swear by blackout curtains! They improve sleep quality by eliminating distractions and keeping melatonin levels stable.
Tip #5: Use a Red Light Nightlight
If your child sleeps with a nightlight, make sure it’s red (not blue, white, or yellow). Red light doesn’t interfere with melatonin production, helping your child fall and stay asleep.
- Why red? Unlike blue and white light, red wavelengths have a calming effect and won’t suppress melatonin production.
- Where to place it? Position the nightlight low in the room, away from direct eye exposure.
- What if my child doesn’t have one? If they rely on a traditional white nightlight, consider switching to a red bulb or a dimmable red nightlight to promote better sleep quality.
Common Questions About Daylight Savings & Kids’ Sleep
How long does it take for kids to adjust to daylight savings?
Every child is different, but typically, with these strategies in place, children adjust within 1-2 weeks.
What if my child wakes up too early?
If your child wakes too early, encourage them to stay in bed with a quiet activity or use an Okay to Wake clock as reinforcement. Avoid exposing them to bright lights immediately, as this can reinforce early wake-ups.
What if my child struggles to fall asleep after the time change?
Make sure their sleep environment is dark, cool, and quiet. A consistent routine, limited evening screen exposure, and relaxing activities before bed will help them wind down.
Make Daylight Savings a Breeze!
Transitioning to daylight savings doesn’t have to be hard—a simple 30-minute adjustment, consistent routines, natural light exposure, and the right sleep environment will make all the difference.
📌 Want these tips in an easy-to-follow format? Download my free Daylight Savings Guide here!
📺 Prefer to watch? Check out my latest YouTube video for a step-by-step breakdown of these tips! Watch now.
📲 Let’s Connect! Follow me on Instagram @slumberandbloom and say hi! I love chatting with fellow parents.
Happy sleeping, and keep blooming! 🌸
