Before having children, that end of summer time change meant an extra, wonderful hour of sleep in the weekend.  When you are a parent, setting the clocks back does not necessarily mean an extra hour of sleep. Adjusting your baby’s sleep schedule to daylight savings time is not always easy, it can cause early morning wake ups and the dreaded bedtime battle of trying to somehow find a way to keep your little one awake that extra hour without becoming overtired.  How can we make this an easier transition? In this fall edition, I have explained a few ways that you can prepare for the sometimes dreaded time change and hopefully make it an easier and smooth transition.

For Seattle Washington, our clocks will move back one hour on Sunday November 6th, 2022 at 2:00 AM.  This means that sunrise and sunset will now be one hour earlier on November 7th , 2022.  One of the biggest adjustments for babies will be the evening routine and trying to keep your little one up later to avoid a ridiculously early wake up in the morning.  To help keep your baby’s schedule on track, here are some tips to help try to make the transition easier for your child:

• Blackout Blinds or Curtains – These are going to be your best friend!!  I encourage you to block out as much natural light as possible and the reason I recommend complete darkness for sleep is because Melatonin, the sleep hormone, is only produced in darkness.  This will ensure your baby has the ability to settle easily and nap well throughout the day.  This also helps to guard against early morning waking.
• White Noise – White noise is extremely effective to help block out any outside noises such as birds, traffic or general household noises. It needs to be quite loud to be effective, like a vacuum cleaner or shower faucet, and this needs to play continuously for the duration of your babies naps and overnight sleep. I recommend using a constant sound like heavy rain or static.
• Consistent Wind down/Bedtime Routine – Keep your wind down routine consistent and don’t rush it, babies do not understand what time it is therefore, if you are consistent with your bedtime routine, this should be an easy transition to keeping your baby’s schedule on track.  Allow 10-15 minutes of wind down time in a dimly lit room, books, songs, cuddle and lights out into the crib or bed.

This is easiest to explain with a 7.00 am-7.00 pm day however, if you are working on a different schedule, just adjust your timings accordingly.

If you are a planner and want minimal change on the day the clocks move forward, here is a table to help gradually adjust your baby’s schedule before daylight savings begins.

This is easiest to explain with a 7.00 am-7.00 pm day however, if you are working on a different schedule, just adjust your timings accordingly.

If you prefer to change the schedule once the clocks have changed, here is a table to follow to gradually bring back your baby’s schedule to the appropriate time, this helps to keep them on track in regards to naps and overnight sleep.

Have another question about your baby, toddler or young child?  Schedule a FREE 15-minute discovery call through my scheduler on my website.  I also work with clients Internationally and throughout the USA!

If you would like more information or could benefit from a personalized plan and full support, please do not hesitate to contact me!  I look forward to helping the whole family get the much needed sleep you deserve!