The Best Sleep Tips for Daylight Savings Time

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If the dark days of winter have left you feeling tired, take a look at the calendar- the end is near.  The sun is shining and spring is just around the corner! A sure sign that more sunshine is in your future is the beginning of Daylight Savings Time.

Top Tips to Prepare for Daylight Savings Time and Sleep with Your Kids.

Daylight Savings Time



falling back

Daylight Savings Time

Daylight Savings Time 

spring forward


When we spring forward 6am will become 7am and 6 pm will be 7pm.  The dark hours of the day are saved for mornings and there is more light in the evening due to shifting the clock. If you have an early riser who tends to be up with the birds you’re about to catch a break.  Your little rooster will be cock-a-doodle-doin’ at 6am instead of 5 am for a little while until his body makes the adjustment.

If you have a child who naps you’ll need to make some changes to his schedule. Split the time difference instead of immediately making the switch to the new times.  Adjust the morning and afternoon naps by 30 minutes for days one and two.  Add the remaining 30 minutes by the third day.  After a week your little one will easily make the adjustment to napping on the new schedule.

Exposure to light and darkness are important in helping your child make the transition to Daylight Savings Time. Help your little one reset his body clock by exposing him to light upon waking and keeping his room dark for both naps and bedtime. The circadian rhythm (our body’s internal clock) is regulated by light and darkness. Being mindful about exposing your child to light first thing in the morning and dimming the lights as bedtime nears will help your little one adjust to the change.  If your child’s room is not completely dark at bedtime, now is a great time to purchase some room darkening shades or opt for a quick fix of tin foil and tape. Darkness is essential to your child’s melatonin production which will encourage the onset of sleep.

Providing structure and routines during this period of transition will support children in making the adjustment to Daylight Savings Time. For a smooth transition, adjust the day so that regular activities, playtime and mealtimes all follow the new clock.

Change is never easy but on the bright side, when it comes to children and sleep, springing forward into Daylight Savings Time is far easier than falling back. Splitting the difference on nap timing, being mindful of light and darkness to reset your little one’s internal clock and shifting other daily routines will have your children well rested and ready for spring.

SLEEP - The Best Sleep Tips for Daylight Savings Time. We've got the top tips to keep sleep on track as we move the clocks forward for Daylight Savings Time.


Alysa Dobson is a Certified Child Sleep Consultant with SleepWell Baby. She works with families to help them get the sleep they need. Alysa offers support to parents with children ages 4 months- 8 years old through both in home and remote consultations. She can be contacted at [email protected]


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“Splitting the difference” regarding naps is not very descriptive. Once per day nappers should be shifted a half hour later to start? Then after a few days it will self adjust, right?