How to Tackle the Clock Change!

Spring forward, fall back! Thank you to our friends at Little Dreams Consulting for their top tips to help us manage that extra hour of daylight.

How to tackle the clock change!

Twice a year, when the clocks change, we receive a flurry of questions from parents wondering how to manage the shift with their little ones. To help, here’s a quick guide tailored to different age groups on how to adjust sleep routines.

If your child is an early riser by nature, you don’t need to worry—the clocks will naturally shift things for you! But if you’re concerned that the time change will disrupt your child’s sleep routine, especially if it means waking them up earlier for school, nursery, or other activities, here are some helpful tips.

For Older Children:

The best strategy for older children (who no longer nap) is to “split the difference” between the old and new time. On the first night of the time change (Sunday), if your child typically goes to bed at 7:00 PM, aim to put them to bed at 7:30 PM instead. Keep this adjusted bedtime for three nights, then on the fourth night, return to the usual 7:00 PM bedtime.

For Toddlers (Over 1 Year):

For toddlers, try to adjust gradually. On Sunday, move their first nap 30 minutes later than usual. So, if they typically nap at 9:30 AM, aim for 10:00 AM. Do the same for their afternoon nap. Toddlers may get a little cranky as they adjust, so be prepared for some extra distractions to help them through the transition. At bedtime, if you usually put them down at 7:00 PM, shift it to 7:30 PM for the first few nights. After three nights, return to the usual 7:00 PM bedtime, and shift nap times back to normal on the fifth day.

For Infants (Over 4 Months):

For babies over four months old, you can help adjust their internal clocks by gradually shifting their bedtime. If your baby’s usual bedtime is 7:00 PM, begin by putting them down 15 minutes earlier each night. For example, on Sunday night, aim for 7:45 PM; on Monday, 7:30 PM, and so on. By the fourth night, you should be back to their regular 7:00 PM bedtime.

For Newborns (0–4 Months):

For newborns, whose sleep patterns can be unpredictable, don’t worry too much about gradual adjustments. Simply switch to the new time on Sunday, as you would if you were traveling to a new time zone. Your baby might take a bit longer to fall asleep, which is normal as they may not feel as tired at the start.

Tips for All Ages:

No matter your child’s age, the amount of daylight can make a big difference when it comes to bedtime. To help your little one adjust, make their bedroom as dark as possible to block out any residual sunlight. A blackout blind or covering the windows with blackout material can be very effective in creating a dark sleep environment.  And remember that 45 minutes of play at a Gymboree Play & Music class can do wonders for sleep!

Patience is Key:

It can take up to a week (and sometimes even a bit longer) for children and babies to fully adjust to the new time. Be patient, stay consistent with your routines, and rest assured that the transition will eventually settle in.

As always, if you have concerns or need more support with your child’s sleep, feel free to reach out to us at Little Dreams Consulting for a free, and no obligation, 15-minute call—we’d be happy to help!