Surviving the start of Daylight Savings

When the clocks jump forward, most of us enjoy the longer evenings, but for babies and toddlers, the start of Daylight Savings (DLS) can throw their sleep rhythm out of sync. Bedtimes suddenly feel later, mornings can feel earlier, and naps may wobble while their little body clocks adjust.

The good news? With a little planning (and patience), your family can navigate the change smoothly and actually enjoy those longer evenings without the stress.

What happens at the start of DLS?

On Sunday, the clocks move forward 1 hour. That means:

• 6:30pm now feels like 5:30pm to your child

• 7:00pm now feels like 6:00pm

• Morning wake-ups, naps, and meals all shift forward too

For children who thrive on routine, this can feel like a big adjustment. Their bodies are used to a consistent rhythm, and suddenly everything is “off.”

Option 1: Gradual adjustment

For children who are sensitive to change, a gradual shift works best. Start a week before DLS by moving bedtime, naps, and meals 15 minutes every 2–3 nights.

Example for a 6:30pm bedtime:

• Nights 1–2 → 6:45pm

• Nights 3–4 → 7:00pm

• Nights 5–6 → 7:15pm

• Night 7 → 7:30pm (new DLS bedtime)

Example for a 7:00pm bedtime:

• Nights 1–2 → 7:15pm

• Nights 3–4 → 7:30pm

• Nights 5–6 → 7:45pm

• Night 7 → 8:00pm (new DLS bedtime)

Do the same for naps and meal times so the whole day shifts gently forward. This method helps children adjust gradually without over-tiredness or crankiness.

Option 2: Cold turkey

If your little one is more adaptable, you can simply switch to the new time on Sunday. Stick with the schedule at the new time consistently, and most children adjust within a few days. Some parents find this approach easier than stretching it out over a week.

Extra tips to help the transition

1. Morning light is essential
Natural light soon after waking helps reset the body clock. Even a short walk outside or time in the sun can make a huge difference.

2. Keep the bedroom dark at bedtime
Longer evenings mean more sunlight, a dark room or blackout blinds signals to your child that it’s time to sleep, even if it’s still light outside.

3. Be flexible with naps
It’s normal for naps or wake windows to feel off for a few days. A little flexibility helps prevent overtiredness and tantrums.

4. Early risers might benefit
If your child has been waking at 5:30am, DLS effectively shifts that to 6:30am, a small win for parents of early risers!

5. Stick to your bedtime routine
Rituals like bath, story, and white noise are powerful cues that bedtime is coming. Even if the clock has changed, consistency in the routine helps children feel secure.

6. Patience pays off
It can take up to a week for body clocks to fully adjust, and that’s perfectly normal. Some children adapt faster, some slower, both are fine.

The bottom line

Daylight Savings is just a small blip in the sleep journey. With a few tweaks, some patience, and consistent routines, your little one will be back in rhythm before you know it.

The key is to stay calm and confident, your child will follow your lead. The clock might change, but strong sleep foundations stay the same.