Time change can be difficult for parents to manage, however spring forward is especially trying. It doesn’t matter what age you are, losing an hour of sleep can be tough, but it’s especially hard for little ones who are sensitive to schedule adjustments.
The good news is, if you had an early riser before now they will finally be on schedule. Their 6am wake up now becomes 7am! It’s a silver lining!!!
Sleep is regulated by our body clock (circadian rhythm) which is influenced by light and dark. Getting your little one outside early in the morning will help them adjust to the new time difference.
This is also why black out curtains play a big role in your little one’s sleep. The sleep hormone (melatonin) is triggered by darkness. If your little one has a bright room, this will make it more challenging for their body clock to adjust. If you think this might be an issue for your little one, check out SleepOut and use this link to access your discount (littlesleep10)!
I have several different ways to help your little one adjust to the new schedule: a slow and gentle approach or a faster change depending on your little one.
Before choosing one of the schedules below there are a few things to consider first.
- Age plays a big role in the decision, the younger the child the less likely they will be able to handle big time adjustments well. Moving the schedule gradually over a week will work better in this scenario.
- Temperament, some little ones are just so darn easy going, that making schedule adjustments does not phase them. Still be mindful that they are losing sleep to some degree.
- The number of naps they are currently on will also be a good indicator to which option to choose. The lower the number of naps the better chance they will handle a bigger schedule adjustment of 30 minutes at a time.
Option 1
The week adjustment – 7 Days
Starting 7 days out, move the morning wake up 15 minutes early every other day. The same for the naps and bedtime.
For example;
Morning wake up is typically 7am and Nap 1 is 9:30am. The first day of moving the schedule morning wake up 6:45am and Nap 1 9:15am
Option 2
The weekend adjustment – 3 Days
Starting on Friday morning, wake your little one 30 minutes earlier. Place them in their crib or bed 30 minutes earlier than their normal nap time. Have bedtime 30 minutes early. On Sunday morning, move the time age by 30 minutes.
Option 3
Overnight adjustment – 1 Day
This is just a case of waking up on sunday morning to the new time and rolling with it. Give grace to little ones and their nap time if this is the approach you are going to take
Tips to help with the adjustment,
- Plenty of sunlight early in the morning.
- Good blackout blinds to help trigger the body to start producing melatonin.
- Bedtime routine is a trigger for your little one to know sleep is coming do not skip over this.
- Consistency will speed up the adjustment to the circadian rhythm (aka body clock).
- Avoid letting your little one ‘make up’ for sleep during the day, stay consistent with the amount of daytime sleep they normally would get prior to the change.
- Patience as the body is adjusting the awake and sleep hormones this takes a little time.
Whichever method you choose, give yourself and your child grace, it might take a week or so for your child to fully adjust.
If you need help with your little one’s sleep, we can set up a discovery call where you can share more about your little one’s sleep challenges and how I can help. Book your time here