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 when daylight savings starts?
On Sunday, the clocks move forward one hour. Your child's body clock doesn't move with them, so:
6:30pm now feels like 5:30pm
7:00pm now feels like 6:00pm
Naps and meals will also land an hour earlier for their body
For children who thrive on routine, this can feel like a big adjustment. Their bodies are used to a consistent rhythm, and suddenly everything feels off.
Option 1: Gradual adjustment
For children who are sensitive to change, a gradual shift works best. In the week before daylight savings starts, move bedtime, naps and meals 15 minutes earlier every one to two nights. By Sunday, they're already on the new time.
Example for a 6:30pm bedtime:
Nights 1–2: 6:15pm
Nights 3–4: 6:00pm
Nights 5–6: 5:45pm
Night 7: 5:30pm (this becomes 6:30pm once the clocks change)
Example for a 7:00pm bedtime:
Nights 1–2: 6:45pm
Nights 3–4: 6:30pm
Nights 5–6: 6:15pm
Night 7: 6:00pm (this becomes 7:00pm once the clocks change)
Move the morning wake-up, naps and meals by the same amount each step, so the whole day shifts together. Starting the day earlier is what makes the earlier bedtime work.
Option 2: Cold turkey
If your little one is more adaptable, you can simply switch to the new time on Sunday. Run their usual schedule on the new clock and stick with it. Bedtime may take a little longer for the first few nights, because they won't feel as tired yet. Many parents find this easier than adjusting over a week.
Extra tips to help the transition
Get morning light. Natural light soon after waking is the strongest signal for resetting the body clock. A short walk outside or breakfast in the sun can make a big difference.
Keep the bedroom dark at bedtime. Longer evenings mean more sunlight. Blackout blinds tell your child it's time to sleep, even when it's still light outside.
Expect a few wobbly naps. It's normal for naps and wake windows to feel off for a few days. Keep offering sleep at the planned times, and resettle where you can.
Early risers might benefit. If your child has been waking at 5:30am, daylight savings shifts that to 6:30am on the clock, a small win for parents of early risers.
Stick to your bedtime routine. Bath, story and white noise are powerful cues that sleep is coming. Even when the clock has changed, a familiar routine helps your child feel secure.
Give it time. Most children adjust within one to two weeks. A few unsettled nights along the way are completely normal.
The bottom line
Daylight savings is a small blip in the sleep journey. With a few tweaks, some patience and a consistent routine, your little one will be back in rhythm before you know it.
Stay calm and confident, and your child will follow your lead. The clock might change, but strong sleep foundations stay the same.
