By: Sarah Bossio, Certified Pediatric Sleep Expert
Hi! I'm Sarah, a certified pediatric sleep expert, and I’ve helped over 500 families stop searching and start sleeping. If you're worried about how Daylight Savings Time will impact your child's sleep schedule, you’re in the right place.
Spring Ahead means longer daylight hours, warmer days, and the official end of winter. But as a parent, you might be feeling anxious about how to handle the time change. Don’t worry—I’ve got you covered with simple, effective strategies to keep your child’s sleep on track.
Understanding Spring Ahead Time Change
Every March, Daylight Savings Time means that when you wake up on Sunday morning, your clock will say 7:00 AM, but your body clock will still feel like it's 6:00 AM.
Before kids, this meant losing an hour of sleep. But as a parent? Your early riser who usually wakes at 6:00 AM now wakes at 7:00 AM!
That’s a win! But if your child is sensitive to schedule changes, here’s how to ease into the transition smoothly.
Option 1: Gradual Sleep Adjustment
If your child needs a gentle transition, start shifting their nap and bedtime earlier by 15 minutes each day, four to five days before the time change.
Example Schedule for a 9:00 AM Nap:
Wednesday: 8:45 AM
Thursday: 8:30 AM
Friday: 8:15 AM
Saturday: 8:00 AM
Sunday (new time): 9:00 AM (on the clock, but their body feels like 8:00 AM)
Do the same for bedtime, shifting it earlier by 15 minutes each night until your child is fully adjusted by Sunday.
Why this works: This gradual adjustment helps children who are more sensitive to changes settle into the new time smoothly.
Option 2: Cold Turkey Transition (Best for Most Families)
For most kids, I recommend going cold turkey.
On Sunday morning, wake up at the new time and follow the clock as usual.
Example Schedule (Cold Turkey Approach):
If your child usually naps at 9:00 AM, put them down at 9:00 AM (new time) even if their body feels like it’s 8:00 AM.
If bedtime is normally 7:30 PM, stick to 7:30 PM on the clock—even if it feels earlier.
Why this works: Science tells us that it takes about one day per hour of time change to adjust. By Tuesday or Wednesday, your child’s sleep will naturally sync with the new schedule.
Final Tips for a Smooth Transition
Be consistent—Stick to the new schedule and avoid compensating with long naps or late bedtimes.
Use natural light—Morning sunlight helps reset the body's internal clock faster.
Maintain a calming bedtime routine—This reassures your child and signals that it’s time for sleep, even if the clock says something different.
Are you worried about how the time change will affect your child's sleep? I’d love to hear about your experience! If you need personalized support, book a free discovery call to learn how we can work together one-on-one.
Did you know? I also host a weekly Q&A on my Instagram. Tune in or send me a DM on the 'gram!
I work with families one-on-one all the time who are experiencing issues with their babies' naps, overnight sleep, and more. If this sounds like you, please book a 15-minute sleep assessment call just so I can understand a little bit more about your child's sleep and then explain ways that I can work one-on-one with you to get it in order.
May your coffee be warm,
Sarah
Sarah is a Certified Pediatric Sleep Expert based in the NY/NJ Tri-State area and has helped over 500 families worldwide get their sleep back on track.
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