Daylight savings is fast approaching and you may already be experiencing a change in your babies schedule as they start to wake up earlier in preparation for this time change. I have listed some information below to help your baby adjust to the new time change as quickly and smoothly as possible.
For Seattle, Washington – our clocks will move forward one hour on Sunday March 14th, 2021 at 2:00 AM. This means that sunrise and sunset will now be one hour later on March 15th, 2021. One of the biggest adjustments for babies will be how much sunlight is beaming through the house later in the evening. 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.
|Monday||Wake up 15 minutes earlier||Offer feeds and naps 15mins earlier than usual||Bed time 15 minutes earlier|
|Tuesday||Same as Monday||Offer naps and feeds 15 minutes earlier than usual||Same as Monday|
|Wednesday||Wake up 30 minutes earlier||Offer feeds and naps 30 minutes earlier than usual||Bed time 30 minutes earlier|
|Thursday||Same as Wednesday||Offer naps and feeds 30 minutes earlier than usual||Same as Wednesday|
|Friday||Wake up 45 minutes earlier||Offer naps and feeds 45 minutes earlier than usual||Bed time 45 minutes earlier|
|Saturday||Same as Friday||Offer naps and feed 45 minutes earlier than usual||Same as Friday|
|Sunday||Wake up 7am (6am old time)||Nap and feed times back to normal times on new clock time!||7pm bed time again (6pm old time)|
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.
|Monday||Wake up 15 minutes earlier at 7:45am||Offer naps and feeds 15 minutes earlier||Bed time 7.45pm instead of 8pm|
|Tuesday||Same as Monday||Offer naps and feeds 15 minutes earlier||Same as Monday|
|Wednesday||wake up time 7.30am||Offer naps and feeds 30 minutes earlier||Bed time 7.30pm|
|Thursday||Same as Wednesday||Offer naps and feed 30 minutes earlier||Same as Wednesday|
|Friday||wake up at to 7.15am||Offer naps and feeds 45 minutes earlier||Bed time 7.15pm|
|Saturday||Same as Friday||Offer naps and feed 45 minutes earlier||Same as Friday|
|Sunday||7am wake up!||Nap and feed times have been pushed forward an hour||7pm bed time|
Have another question about your baby, toddler or young child? Call me for a FREE 15 minute consultation, 206-747-1710. 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!