Ah, Daylight Saving Time—the twice-a-year event that throws everyone’s sleep into chaos. On the second Sunday in March (yep, March 10, 2024, this time), we “spring forward” and lose an hour of sleep. If you’re worried about Daylight Saving sleep tips for your baby, don’t panic! With a little prep, you can help them adjust smoothly.
But don’t panic! Your little one will adjust, and with a little prep, you can make the transition smoother for everyone—yes, even yourself.
How to Help Your Baby Adjust to Daylight Saving Time
1. Shift Their Schedule Gradually
Instead of hitting them with the time change all at once, start adjusting bedtime a few days before. Move it earlier by 10-15 minutes each night leading up to the time change. If you’re reading this after DST has already kicked in—no worries! Just start now and ease into it.
2. Get Plenty of Daylight
Exposure to natural light helps regulate your baby’s circadian rhythm (aka, their internal clock). In the morning, open the blinds, go for a walk, and let that sunlight work its magic. Conversely, keep things dim in the evening to signal that bedtime is approaching.
3. Stick to Your Routine (Even If It Feels Off)
Babies thrive on consistency. Even if bedtime feels “too early” after the time change, keep your usual wind-down routine—bath, book, boob (or bottle), bed. Your baby will adapt faster if their environment and routine stay the same.
4. Darken the Room & Drown Out the Noise
Thanks to the time shift, it might still be light outside at bedtime. Use blackout curtains to create a dark, sleep-friendly environment. A white noise machine can also help drown out any extra evening noise (because not everyone’s on baby’s schedule).
5. Be Patient—This Might Suck for a Few Days
Some babies adjust in a day or two. Others? Not so much. If your baby’s extra cranky or wakes up at weird times, know that it’s temporary. Give yourself (and them) some grace. You’ll get through it—even if you need extra coffee (or wine).
Need More Sleep Help?
If Daylight Saving Time is just the tip of the sleep-deprivation iceberg, you’re not alone. Sleep training, sleep regressions, and just surviving new parenthood can be overwhelming as hell. If you need more support, check out Mommywise for expert sleep coaching, or reach out to us at Uptown Doula. We’ve got your back!
And remember—no matter how rough this transition feels, your baby will sleep again. And so will you. Eventually.
