Help! The clocks went forward, and now my babies sleep is a disaster.
If you're reading this after the clocks leaped forward and your baby's sleep is now totally haywire, don't panic! You're not alone, and you can sort things out.
The spring time change (Daylight Saving Time) causes us to lose an hour, and bedtime just feels earlier. Most babies and toddlers struggle because their internal body clocks don't catch up just because the clock catches up. If your little one is now fighting bedtime, waking up too early, or getting unusually cranky, here's how to help them catch up easily without too much stress.
1. Be patient: Their body clock needs time
Just like adults, babies and toddlers will take a few days to a week to adjust to the time change. Be prepared to notice more overtiredness, crankiness, or bedtime battles but don't worry! A little consistency and some small tweaks will have them into the new groove.
2. Transition the schedule gradually
If sleep at night now feels way too early for your baby after the clock change (since their body still thinks it's still an hour earlier), you can, slowly, adjust accordingly: For a few days, delay their naps and sleep time in 15-minute segments until you've fallen back into their usual routine.
Example:
➡️ If formerly bedtime would be at 7:00 PM but now they can't sleep, have them experiment at 7:15 PM, then 7:30 PM on the next night, and repeat in this manner.
➡️ Same with naps if they're getting out of sync.
This gradual phase-in enables their body clock to acclimatize naturally instead of shocking them into a sudden new pattern.
3. Use light & darkness to rest their body clock
Dawn Light = Wake-Up Call! Take your baby outside for some morning sunlight to help your baby's body clock adjust quicker. Open curtains, have breakfast by a sunny window, or go for a short walk.
Soothing Lights At Night. Dim the lights at least one hour before bedtime. The extra light during the evening can trick their brain into thinking it is not yet time for sleep, thus keeping the environment quiet and dark helps in indicating their body that bed time is near.
4. Establish a routine
A bedtime routine is even more important after the clock change. If your baby is fighting sleep, stick to the same procedure every night (bath, book, cuddle, bed). It will tell your child that it's time for bed despite what the clock says.
If your child is struggling to settle, experiment with introducing a bit more winding-down time (5-10 minutes) before bed to help them relax.
5. Adjust wake windows & look out for overtiredness
Because of the time change, your baby might become overtired faster. Keep an eye on their wake windows and nap cues if they're suddenly fussier, rubbing their eyes, or harder to settle, they might need a bit earlier bedtime for a few nights until they adjust to it.
6. Be flexible: It's okay if nothing is perfect
Some babies adjust quickly, while others take a full week (or more!) to settle. If things feel messy for a few days, that’s completely normal! Try to focus on helping them get enough total sleep, even if it means shifting naps slightly or offering an earlier bedtime while they adapt.
You’ve Got This!
The spring time change is tough, but don't panic, with a bit of patience and some small adjustments, your baby will be back on track in no time. Be adaptable, be consistent, and don't forget, this too shall pass!
Need more help with sleep struggles? Let’s chat! Book a free 15-minute consultation, and we’ll work out a plan to help your little one sleep better no matter what time the clock says!