Tips for Your Baby’s Sleep
Daylight saving time is here—and if your baby’s sleep feels a little off, you’re not alone. A small time change can be tough on little sleep schedules (and ours too). Here are a few ways to ease the transition.
Start a Few Days Early
A gradual shift can work wonders. About three or four days before daylight saving time begins, start moving bedtime up by 10 to 15 minutes each night. This small change gives your baby’s internal clock time to adjust slowly, making the one-hour jump feel less abrupt.
Let the Sunshine In
Sunlight is a powerful, natural signal for our bodies to wake up. On the morning after the time change, open the curtains and let the natural light shine in. If you can, a short walk outside can be even more effective. This exposure to natural light helps to reset your baby’s circadian rhythm, telling their little body that it’s officially the start of a new day.
Stick to Your Routine
Your bedtime routine is a gentle set of cues that signal that it's time to wind down. Even though the clock says something different, keep your routine as consistent as possible. The warm bath, the final feeding, the cozy cuddles, and the bedtime story all work together to reassure your little one that sleep is coming, no matter what time it is. This familiar pattern provides comfort and security during a time of change.
Watch for Sleep Cues
Your baby is the best guide. Pay attention to their unique sleep cues, like rubbing their eyes, yawning, or becoming a little fussy. In the days following the time change, you may need to be more flexible with nap times and bedtime. Responding to their cues, rather than just the clock, can help prevent them from becoming overtired and make the transition smoother for everyone.
Bonus Tips for Parents
The daylight saving time transition is tough on parents, too! Taking care of yourself is just as important as taking care of your baby. Here are some tips for parents so you won’t lose sleep (or your mind).
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Hydration & Diet: Try to stay well-hydrated and avoid heavy, high-fat foods right before bed, as they can interfere with your own sleep quality.
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Limit Caffeine: We get it – parents (us included) run on caffeine, but that extra cup of coffee in the afternoon can make it harder to fall asleep even hours later.
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Gentle Exercise: Regular physical activity is a great way to improve sleep but try to avoid intense workouts too close to bedtime. A walk or some stretching can be a great way to wind down.
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Self-Care: It’s normal to feel more tired or irritable than usual on Sunday and Monday after the time change. A relaxing sitz bath or a Calming Bedtime Butter with lavender and magnesium can help relax your mind and body.
Please be kind to yourself and take extra care, especially when driving.
You’ve got this, moms and dads!
