When it's time to shift our little ones' schedules for the semiannual time change, it can feel like a daunting task. But with a few gentle adjustments, we can make the transition smooth and manageable for everyone involved. Here’s a step-by-step guide to help your child adapt to the time change with minimal disruption.
1. Start Gradually with Small Changes
A gradual approach is ideal when preparing your child for a new sleep schedule. By adjusting bedtime and wake-up times in small increments, you can ease them into the new routine. Moving these times by just a few minutes every few days over the course of a week or two can make the shift feel more natural and less stressful.
However, if your child is in daycare, school, or has other set schedules that can’t change ahead of time, don’t worry. There are still plenty of ways to help them adjust smoothly once the time change arrives.
2. Get Them Outdoors
Time spent outdoors can be one of the most effective ways to support a smoother transition. Sunlight and physical activity both play a vital role in regulating our internal clocks. Exposure to natural blue light from the sun helps stimulate cortisol production, promoting alertness during the day. This also helps set the stage for nighttime melatonin production, a hormone that signals it’s time for sleep.
Encourage outdoor play or a family walk during the day to help their bodies adjust naturally. Not only does fresh air help burn off extra energy, but a good dose of sunlight can significantly improve their ability to fall asleep at bedtime.
3. Make Incremental Bedtime Adjustments
In the days leading up to the time change, start adjusting bedtime by about 15 minutes every couple of nights. This gradual shift makes the change easier on your child, so they aren’t hit with a sudden shift in sleep patterns.
Rather than keeping them up an hour later on the night of the change, ease into it with these small adjustments. Even if they wake up slightly earlier than usual in the morning, it’s better than dealing with overtiredness at night, which can make falling asleep even more difficult.
4. Stick to the Routine
Your carefully crafted bedtime routine is a powerful tool for signaling sleep to your child. Beyond the familiar steps of pajamas and brushing teeth, the routine itself cues your child’s brain that it’s time to wind down. Starting the routine at its usual time (even if bedtime shifts a little) helps regulate melatonin production and eases them into sleep mode.
Instead of adjusting the routine to match the new schedule right away, make any tweaks during the day and keep bedtime as predictable as possible. This consistency helps your child feel safe and settled in their routine, even with the shift in time.
5. Be Consistent and Patient
While some children adjust right away, others may take a few days—or even a week—to settle into the new schedule. Keep the routine consistent, avoid making additional changes to bedtime habits, and give it time. Staying calm and consistent in your approach will help your little one adapt faster and more smoothly.
If you’re finding it challenging or need more personalized guidance, our Sleep Coach, Amanda Helmer, would be happy to help. She offers expert support in making sleep
adjustments smoother and more effective for both parents and children.
Adapting to a time change can be challenging, but with patience and a gentle approach, your child’s sleep schedule can transition with minimal disruption. And remember, every child adjusts differently—what matters most is supporting them with a stable routine, a dose of sunshine, and a good night's rest.
-- Amanda Helmer
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