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Spring Forward Without Sleep Struggles: How to Adjust Your Child’s Sleep for Daylight Savings

Lacy Hess • March 2, 2025

Helping Your Baby or Toddler Adjust to Daylight Savings Without Losing Sleep

It’s that time of year again—Daylight Savings Time! On March 9th at 2 AM, the clocks will spring forward to 3 AM, meaning we all lose an hour of sleep. If you’re worried about how this time change will affect your child’s sleep schedule, you’re not alone! 

Many parents struggle with sleep disruptions during spring forward, but don’t worry—I’ve got you covered with simple sleep tips to help your little one adjust smoothly.

How to Prepare for the Time Change

The best way to avoid overtiredness and bedtime battles is to gradually adjust your child’s sleep schedule before the time change. Here’s a simple plan to follow:
  • Start about 4 - 5 days before (around March 4th or 5th).
  • Each night, move bedtime 15 minutes earlier than the night before.
  • Continue this gradual shift until bedtime aligns with the new time.
This slow adjustment helps regulate your child’s internal clock and makes the transition to Daylight Savings Time much smoother.

Oops, I Forgot! Now What?

If you’re anything like me, life gets busy, and sometimes we forget about springing forward. (Trust me—I usually forget too!) If you didn’t adjust ahead of time, don’t panic! Here’s what to do:
  • Put your little one to bed 30–60 minutes earlier that night (March 9th). This extra sleep will help make up for the lost hour.
  • Stick to a consistent bedtime routine to help them wind down.
  • Expect a small adjustment period—some kids adapt quickly, while others may take a few days.
Final Tips for a Smooth Transition
  • Expose your child to natural morning light – Sunlight helps reset their circadian rhythm and adjust to the new schedule.
  • Keep a predictable bedtime routine – A calming routine signals to their body that it’s time to sleep, even if the clock says otherwise.
  • Be patient and consistent – It can take about a week for your child to fully adjust to spring forward.
If you have any questions about your child's sleep, sleep training, or adjusting to Daylight Savings Time, reach out! And don’t forget to sign up for my email list to receive weekly sleep tips directly to your inbox. Let’s bring sleep back to your home, even when the clocks try to mess with it!
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Lacy's Lullabies - Pediatric Sleep Consultant

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