How to Adjust to Daylight Saving Time with a Baby
Even though Daylight Saving Time is just a one-hour time change, it’s still enough to disrupt your baby’s internal schedule for a little while until they adjust. Getting ahead of the change is your best chance at avoiding a sleep disruption and a grumpy start to your spring. It can take two weeks to reset your circadian rhythm—your biological clock that determines daytime from nighttime—which means it can take your baby two weeks to adjust to Daylight Saving.
Before we spring forward, here are some Daylight Saving Time tips to help with your baby’s transition
Top Tips for Daylight Saving Time
- Get ahead of the time change. To help adjust baby’s sleep with Daylight Saving, start putting your little one to bed about ten minutes earlier every other day starting two weeks before Daylight Saving.. You can also make the adjustment one week before Daylight Saving and continue the change one week after. This way, your baby can get used to the change slowly and have enough time for their circadian rhythm to adjust.
- Don’t forget your bedtime and naptime routines. It’s important to keep everything as consistent as possible when it comes to your baby’s bedtime routine. So, although you’re adjusting sleep times, every other part of your routine should remain the same. In other words, when it comes to your routines for bathtime, story time, or that baby massage before bedtime,, make sure you do the same routine as consistently as possible.
- Keep time intervals the same. To accommodate the hour time difference and the adjustment of your baby’s bedtime, the timings of your baby’s daily routine should also be changed somewhat. Start dinner a little earlier so that your child can maintain the usual time interval between meals and sleep. Nap time should be adjusted in a similar fashion to bedtime, meaning you’ll want to push them up 10 minutes every other day as well.
- Keep Baby’s bedroom dark. In the evening, darken Baby’s room to boost the production of melatonin, also known as the sleep hormone. First thing in the morning, open those blinds and let the sunlight in! Because spring time means it’ll be lighter earlier, you might not need to use your indoor lights quite as much in the morning. ,This is great, since sun exposure also means increased Vitamin D. Sunlight helps your baby’s melatonin production begin earlier in the evening so they are ready to go come bedtime.
- Get moving and get outside. Depending on where you live, the cold, winter days should start turning into more mild mannered mornings! Outdoor activities are not just good for the soul, but also a great way to reinforce your baby’s circadian rhythm. If you are able to squeeze in some outdoor activities throughout the day, it will benefit both your baby and the rest of the family. Exercise from outdoor activities will not only help with Baby’s motor development, but it will help them nap better and sleep better at night.