It’s daylight savings time, again! As the clocks fall back on November 3, 2024, your child's sleep schedule doesn't have to.
Having to adjust your child’s schedule can cause a great deal of anxiety for a lot of us parents, especially when it comes to sleep. But don’t fret. Here are some tips to help make the transition a little easier. For the FALL time change, we will focus on the schedule “falling back.”
1. Make a gradual change to your child’s bedtime routine over 4 days. Shift the schedule to fall back each day by 15 minutes. Check out the chart below for reference. This example is based on a current bedtime of 7:30 pm.
- Bedtime routine Day 1 = 6:45 pm start, bed by 7:15 pm
- Bedtime routine Day 2 = 6:30 pm start, bed by 7:00 pm
- Bedtime routine Day 3 = 6:15 pm start, bed by 6:45 pm
- Bedtime routine Day 4 = 6:00 pm start, bed by 6:30 pm
By the time you get to day 4, the new time will have fallen back by 1 hr. and your child will be accustomed to the new time.
2. Consider waking your child up from their last nap of the day 15 minutes earlier to ensure they are ready for sleep come bedtime.
3. Spend plenty of time outdoors during the day to help build sleep pressure for nighttime.
4. Remain consistent in your bedtime routine! As a general rule, it's good to implement the same bedtime routine so your child is familiar with what comes next in their schedule.
5. Once your child is used to the new time, you can gradually adjust the schedule according to the desired bedtime.
Always remember, that consistency is key!
Sara Morse is the owner of Not-a-Peep Sleep Consulting and a Pediatric Sleep Consultant, Postpartum Doula, and Breastfeeding Counselor. She has over 25 years of experience working with newborns, infants, toddlers, and their parents. Sara offers support and services through classes and 1:1 coaching to help empower new moms as they transition into motherhood. As a mom of three herself, Sara truly understands the importance of postpartum wellness, solid sleep schedules, and creating support systems!
Macaroni Kid subscribers receive 15% off any packages at napsconsulting.com! Contact napsconsulting.com for further guidance on helping your family adjust to daylight savings time!
