Twice a year, the clocks change. Unfortunately, your baby’s body doesn’t automatically get the memo. When we ‘spring forward’ and lose an hour, it may not seem like much to adults. We are able to pivot, adjust, or compensate to make up for that ‘lost’ hour of our day (or night). But for babies and toddlers, that one-hour shift can feel BIG! Suddenly, bedtime feels earlier to their body, mornings feel confusing, and naps may start to wobble.
The good news? With a little preparation and consistency, you can help your little one navigate this adjustment period with very little disruptions to their sleep and daily routine. This blog will walk you through helping your child navigate the time change with calm and confidence
Why the Spring Time Change Feels So Disruptive
Your child runs on a biological clock called a circadian rhythm. This internal clock regulates:
- Sleep and wake cycles
- Hormone release (melatonin and cortisol)
- Hunger cues
- Energy levels
Here’s what’s important to note: your child’s body runs on patterns and light exposure – NOT the numbers on the clock. So, when the time suddenly shifts forward by one hour, your child’s body may still feel like it’s the “old time.” That’s why you might see early morning wake-ups, bedtime resistance, short naps, extra fussiness, and night wakings. This doesn’t mean your child has forgotten how to sleep. It simply means their internal clock is “off” and needs to be recalibrated.
There isn’t one “right” way to handle the time change. The best approach depends on your child’s temperament, sleep sensitivity, and schedule flexibility. We’ll look at two ways to handle the Spring Forward time change
Option 1: The Gradual Shift (Ideal for babies and sensitive sleepers, and for parents wanting to keep their child’s current schedule due to work, daycare, care for other siblings etc, in other words, you do not have the flexibility of changing your child’s current schedule)
Starting 7 days before the time change, move everything earlier by 10 minutes each day (bedtime, naps, meals, morning wake time) to gently reset your child’s biological (sleep) clock
Example: one week before the time change (let’s say beginning on Sunday night), if your child’s bedtime is normally 7 pm and wake up is 7 am:
Night 1 Sunday – bedtime is 6:50 pm, Monday wake up is 6:50 am
Night 2 Monday – bedtime is 6:40 pm, Tuesday wake up is 6:40 am
Night 3 Tuesday – bedtime is 6:30 pm, Wednesday wake up is 6:30 am
Night 4 Wednesday – bedtime is 6:20 pm, Thursday wake up is 6:20 am
Night 5 Thursday – bedtime is 6:10 pm, Friday wake up is 6:10 am
Night 6 Friday – bedtime is 6:00 pm, Saturday wake up is 6:00 am
Night 7 Saturday – bedtime is 6:00 pm, Sunday wake up is 6:00 am
By the time Spring Forward arrives the following Sunday morning, your child’s biological clock would have been reset to accommodate the “new” time change while adhering to their current schedule. So, on the first night of the time change (Sunday night), put your child down at the normal 7 pm bedtime. That 7 pm bedtime is the “new” 6 pm bedtime (had the time change not occurred). The good news? Your child’s body is already adjusted to sleeping at the 6 pm bedtime so there should be little to no disruptions in their sleep. When you wake your little one on Monday morning at 7:00 am, this 7:00 am is the “new” 6:00 am wake up time (had the time change not occurred). Again, your little one should be able to keep their current schedule and get through their day with little to no interruptions
Option 2: Following the Time Change (ideal for flexible/ non-sensitive sleepers, or for parents who are able to change their child’s current schedule)
You may be a parent who has the flexibility to adjust to the time change by changing your child’s current schedule. If so, this is great! There is no need to focus on resetting your child’s biological (internal) sleep clock. On the first night of the time change (Sunday night), simply put your child down one hour later for bed; so, if your child’s normal bedtime is 7:00 pm, put him/her down at 8:00 pm. Remember, this 8 pm bedtime is the “old” 7 pm bedtime (had the time change not occurred). The good news with a later bedtime? A later morning wakeup! If you normally wake your child at 7:00 am, you will now wake him/her up at 8:00 am. Again, this 8 am wake time is the “old” 7 am wake time (had the time change not occurred. This simply means that your child’s daily schedule will shift by one hour later (naps, meals, bedtime and morning wake time)
To Do or Not to Do?
Some might wonder if it’s possible to go “cold turkey” on the time change – meaning, do nothing different (no resetting of the biological clock or shifting entire schedule by one hour later). Yes, it is possible to keep your schedule the same and let the clock change do the adjustment. However, be prepared for 3 -5 days of disruption while your child’s body clock resets on its own. Without any change, everything will feel earlier to your child and that will take some getting used to. For example, if you put your child down at their normal 7 pm bedtime (without making any adjustments to accommodate the time change), that 7 pm will seem like 6 pm to their biological clock, way too early for them to go to sleep. Therefore, expect bedtime battles, overtiredness, extra fussiness, night wakings, early morning wake-ups, etc. During that time, consistency is your greatest tool
Even with being proactive about the time change, some children may still struggle as their bodies learn to adapt. Here are some things you might notice (and why it’s normal)
- Early rising (even earlier than usual)
- Overtired meltdowns
- Short naps
- Bedtime taking longer or resisting bedtime altogether
Avoid the urge to drastically change everything. One of the biggest mistakes parents make is overcompensating – pushing bedtime too late or skipping naps to “fix” early mornings. Unfortunately, overtiredness raises cortisol, which actually makes it harder to fall and stay asleep. Instead, stay consistent and protect age-appropriate wake windows. Most children adjust within 5 – 7 days
Here are some age-specific tips to help guide you as you navigate the upcoming time change with your little one:
Babies (4 – 12 Months)
- Keep wake windows appropriate and consistent
- Offer slightly earlier bedtime if needed to prevent overtiredness
- Don’t skip naps
- Prioritize morning light exposure
- Keep a consistent bedtime routine
Toddlers
- Use an okay-to-wake clock if early rising becomes a pattern
- Keep nap time consistent
- Open curtains right away upon waking to stop melatonin production and help the body clock reset to daytime
- Expect a little boundary testing (consistency and follow through are key)
A Gentle Reminder
The time change can feel overwhelming – especially if sleep has already been a challenge, but this temporary shift does not undo your progress. With consistency, light exposure, and a steady routine, your little one’s internal clock will adjust
And if you’re unsure how to shift your child’s schedule, or you’re already struggling with your child’s sleep, you don’t have to navigate it alone. I offer a complimentary 30-Minute Sleep Consult to help you create a personalized plan that supports restful nights and happy mornings
Because at Tranquil Tots Sleep Consulting, we believe that every child deserves to sleep happy