Daylight savings time

Navigating Daylight Savings Time with a Baby or Toddler

Daylight Savings Time (DST) can be a challenging period for parents of babies and toddlers to navigate. As the clocks move back, it disrupts established sleep schedules and routines, often leading to cranky mornings and restless nights. With some strategic planning and patience, parents can navigate this transition smoothly, ensuring their little ones adjust to the time change with minimal stress. In this blog, we'll explore practical tips and strategies to help parents ease their children through the switch from daylight savings time. DST is the practice of moving the clocks forward or backward by one hour during certain times of the year, typically in spring and autumn. The intention is to make better use of daylight and to save energy. The time change can wreak havoc on sleep patterns, especially for young children who thrive on consistency and routine

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Tips for Navigating Daylight Savings Time with a baby or toddler

1. Gradual Adjustment

Start preparing your child for the time change a few days in advance by gradually adjusting their bedtime and wake-up time. Shift their bedtime and wake-up time by say 15 minutes every two days leading up to the time change. For example, if the clocks are moving back (ie you're "gaining" an hour) then shift the bedtime forward by 15 minutes. Conversely, if the clocks are moving forward (ie you're losing an hour) then shift the bedtime back by 15 minutes. This gradual transition can help their internal body clocks adapt more smoothly. You can start a week before by following the example of a 7pm bedtime:

  • Sunday: 7pm
  • Monday: 7.15pm
  • Tuesday:7.15pm
  • Wednesday: 7.30pm
  • Thursday: 7:30pm
  • Friday: 7.45pm
  • Saturday: 7.45 pm
  • Sunday: 7.00 pm (DST Ended)

2. Use Natural Light

Expose your child to natural light in the morning to help regulate their internal clock. Open curtains or blinds to let sunlight into their room upon waking up. Even better take your little one outside for some outdoor activity or a walk. Natural light helps suppress the production of melatonin, the hormone that regulates sleep-wake cycles, signalling to the body that it's time to wake up.

3. Adjust Nap Times

If your child takes naps during the day, adjust their nap schedule gradually along with their bedtime and wake-up time. Aim to keep naps consistent in duration and timing to prevent overtiredness or difficulty falling asleep at night.

4. Create a Relaxing Bedtime Routine

Establish a calming bedtime routine to signal to your child that it's time to wind down and prepare for sleep. Activities such as reading a book, taking a warm bath, or listening to soft music can help relax their minds and bodies before bedtime. Make sure your little one has appropriate sleepwear and is dressed according to the temperature of their bedroom or nursery. See our handy Baby Sleeping Bags FAQs for everything you need to know.

5. Limit Screen Time

If your toddler or young child has screen time, minimise exposure to screens, such as TVs, tablets, and smartphones, especially in the hour leading up to bedtime. The blue light emitted by screens can interfere with the production of melatonin and disrupt sleep patterns. In fact, according to a vision study by the National Eye Institute, children are more at risk than adults of damage to retinal cells and vision problems because their eyes absorb more blue light from digital devices.

6. Be Patient and Flexible

Understand that it may take some time for your child to adjust to the time change fully. Be patient and offer extra comfort and reassurance as needed during this transition period. Flexibility is key, so be prepared to make adjustments to your routines based on your child's needs.

8. Model Healthy Sleep Habits

Lead by example and prioritise your own sleep hygiene. Getting enough rest yourself will not only benefit your own well-being but also set a positive example for your child. Read our blog Your Health is Your Wealth - Prioritising Sleep. Navigating Daylight Savings Time with a baby or toddler requires patience, consistency, and flexibility. By preparing in advance, maintaining routines, and creating a conducive sleep environment, parents can help their child adjust smoothly to the time change. Remember that every child is different, so be attuned to your child's individual needs and adjust your approach accordingly. With time and persistence, you and your child can successfully navigate the transition to Daylight Savings Time and enjoy peaceful nights and happy mornings once again.

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