Daylight savings impacts more than just our clocks. It also impacts the precious sleep schedule your little one has been slowly developing. Read on to learn what Courtney Palm, Pediatric Sleep Therapist, Miku Medical & Science Advisory Board has to say about how to swiftly get your child back to their typical routine.
ADJUSTING TO A FALL BACK SCHEDULE
Infant Sleep (DLS)
Babies 0-4 months of age are less impacted by DLS because they’re still taking several naps throughout the day with multiple night awakenings to eat. If your infant was starting to develop a consistent bedtime at night then try adding a catnap in the evening to help your baby stretch back to that bedtime. After daylight savings time it’s important to resume the routine according to the current time. For example, if your baby’s bedtime was 9pm then continue to work towards having your baby going to bed around that same time. It’s also important to try to extend the feed time associated with morning wake up to keep from reinforcing that as the new wake-up time. For example, if your baby was previously starting the day at 6am but is currently waking at 5am then try to comfort/cuddle your baby until 5:30am before offering a feed. If your baby cannot make it for thirty minutes then wait as long as is comfortable for your baby then offer the feed.
Baby Sleep (DLS)
Babies 5 months of age and older are at the stage of neurodevelopment where sleep is starting or currently organizing into consistent bedtime and naptimes. Parents will notice that their babies are waking an hour earlier, ready to start the day, which then moves up the nap schedule and bedtime. The goal during the first week of adjusting to DLS is to adjust the nap schedule towards the typical schedule by 15-20 minutes each day. Babies are also sensitive to becoming over-tired while stretching the times between naps so parents can use a catnap in the evening (20-30 min) to help their babies make it to typical bedtime without them becoming over-tired. If/when your baby wakes an hour early in the morning, try to wait 30 minutes before offering a feed to avoid reinforcing an earlier wake-time with food. Food is a primary reinforcer for creating habits and patterns in the brain so extending the first feed time can keep the morning wake-up from becoming a new pattern.
Toddler Sleep (DLS)
Children who are still taking one nap during the day are typically awake 5-6hrs between sleep events. If your toddler is waking an hour earlier in the morning then your child will likely show drowsy signs an hour earlier for nap. It’s important during the first week of DLS to extend the wake-window by at least 30 minutes to keep your child as close to the typical nap and bedtime as possible. If your toddler is able to make it to the typical nap and bedtime, don’t be alarmed if he/she takes a shorter nap or continues to wake an hour earlier in the morning. It takes 7-10 days for the circadian rhythm to adjust to the time change so by the end of the second week most children will be back on schedule.
Preschool/School-Age Sleep (DLS)
Children who are no longer taking a nap are typically awake for 12-13hrs between morning wake-up and bedtime. During the first week of DLS parents may notice their children seeming tired an hour earlier than the typical schedule. It’s important to try to stick to the typical bedtime by at least 30 minutes that first week so that your child’s schedule doesn’t permanently adjust back by an hour. After the first week of DLS try to have your child go to bed at the typical time, he/she may still wake 30-60 minutes early in the morning but the circadian rhythm fully adjusts after 7-10 days.
ADJUSTING TO A SPRING FORWARD SCHEDULE
Infant Sleep (DLS)
Babies 0-4 months of age are less impacted by DLS because they’re still taking several naps throughout the day with multiple night awakenings to eat. If your infant was starting to develop a consistent bedtime at night then try shortening or removing an evening nap to help your baby move back up to that bedtime. After daylight savings time it’s important to resume the routine according to the current time. For example, if your baby’s bedtime was 9pm then continue to work towards having your baby going to bed around that same time.
Baby Sleep (DLS)
Babies 5 months of age and older are at the stage of neurodevelopment where sleep is starting or currently organizing into consistent bedtime and naptimes. Parents will notice that their babies are waking an hour later which can moves down the nap schedule and bedtime. The goal during the first week of adjusting to DLS is to adjust the nap times up towards the typical schedule by 15-20 minutes each day. Babies may take longer to fall asleep for their naps during that first week but it’s also important to wake them up from the nap if it starts to go too long. For example, if your child was typically napping from 1pm-3pm (prior to DLS) but is now napping from 2pm-4pm then put your child down for nap around 1:30pm but wake your baby by 3pm to keep your baby on track for typical bedtime.
Toddler Sleep (DLS)
Children who are still taking one nap during the day are typically awake 5-6hrs between sleep events. If your toddler is waking an hour later in the morning then your child will likely show drowsy signs an hour later for nap. It’s important during the first week of DLS to shorten the wake-window by at least 30 minutes to keep your child as close to the typical nap and bedtime as possible. If your toddler is able to make it to the typical nap and bedtime, don’t be alarmed if he/she takes a shorter nap or continues to wake an 30-60 minutes later in the morning. It takes 7-10 days for the circadian rhythm to adjust to the time change so by the end of the second week most children will be back on schedule.
Preschool/School-Age Sleep (DLS)
Children who are no longer taking a nap are typically awake for 12-13hrs between morning wake-up and bedtime. During the first week of DLS parents may notice their children seeming tired an hour later at night than the typical schedule. It’s important to try to stick to the typical bedtime by at least 30 minutes that first week so that your child’s schedule doesn’t permanently adjust later by an hour. After the first week of DLS try to have your child go to bed at the typical time, he/she may still wake 30-60 minutes later in the morning but the circadian rhythm should fully adjust after 7-10 days. Parents whose children are 3 years of age or older can also talk to their pediatrician about using children’s melatonin to help support a consistent bedtime the first few nights of DLS.