Daylight Savings Survival Guide for Parents

Twice a year, the clocks shift, and for parents—especially nursing moms—this can feel like an extra hurdle in an already sleep-deprived season of life. Whether you’re “springing forward” and losing an hour or “falling back” and supposedlygaining one, these changes can impact your baby’s sleep, feeding patterns, and overall routine. But don’t worry! With a few strategic adjustments and enough support, you can ease the transition smoothly for both you and your little one.

Daylight savings time can be particularly tricky when dealing with newborns and infants, but older babies and toddlers can also struggle with the transition. Their bodies are still developing strong circadian rhythms, and small shifts in sleep schedules can lead to disrupted naps, bedtime battles, and overtired little ones. Understanding how daylight savings impacts babies at different stages can help parents prepare and navigate the change more smoothly.

Start the Transition Early
Rather than making an abrupt change overnight, ease into the new schedule gradually. About 3-5 days before the time change, shift your baby’s bedtime and nap schedule by 10-15 minutes each day. This slow adjustment helps their internal clock recalibrate without major disruptions.

Follow Baby’s Sleep Cues
Some babies adapt quickly, while others may take a few extra days. Pay attention to your little one’s sleepy signals—yawning, rubbing eyes, fussiness—and adjust accordingly. Try to keep bedtime routines consistent to signal that sleep is coming, even if the clock looks different.

Use Natural Light Exposure
Daylight plays a huge role in regulating circadian rhythms. In the morning, open the blinds and let in natural sunlight to help reset your baby’s body clock. In the evening, dim the lights and reduce screen time to encourage melatonin production for easier sleep transitions. 

For toddlers, daylight savings can create confusion and bedtime resistance. Here’s how to help them adjust:

• Stick to a Consistent Routine – Keep bedtime rituals the same, even if the time on the clock changes. Bath, books, and cuddles should happen in the same order as usual. This is an excellent time to teach your toddler about seasons and the natural changes in day and night during the different seasons of the year.(3)

• Gradual Wake-Up Adjustments – If your toddler is waking up too early after the time change, you can try to create a calm but playful area in their bed or crib. “Ok to wake” clocks work for some older children, signifying when the day has begun. Other children may simply need more time to adjust to the new routine.

• Remember: Nothing lasts forever – Time changes can create a little bit of chaos and exhaustion in an already stimulating environment. It is important to remember that you do not need to aim for perfection in parenting, and that change is simply a season.

Falling Back (Gaining an Hour in the Fall)

• Your baby may start waking up earlier than usual. Combat this by keeping the room dark and gradually shifting wake-up times later.

• Stick with regular feeding intervals rather than following the clock strictly for the first few days.

• Be mindful of naps—too much daytime sleep can make it harder to adjust to the new bedtime.

Springing Forward (Losing an Hour in the Spring)

• Try putting your baby to bed 10-15 minutes earlier each night leading up to the time change so the shift isn’t so sudden.

• Expose your baby to natural light in the morning to help their internal clock adjust to waking up earlier.

• If bedtime resistance kicks in, stick to calming activities like warm baths, massages, and extra nursing snuggles.

✅ Don’t Skip Naps – Even if your baby seems to be adjusting, avoid the temptation to skip naps in an effort to “tire them out.” Overtiredness can actually lead to worse sleep disruptions.

✅ Adjust Your Own Sleep Schedule – Nursing moms need rest, too! Shift your own bedtime forward or backward in small increments so you’re not caught off guard by the change.

✅ Stay Flexible & Give It Time – Some babies adjust within a day or two, while others may need a full week. Be patient with yourself and your little one—everyone will settle into the new rhythm soon enough!

• Use a Toddler Clock – Visual cues like a color-changing clock can help signal when it's time to wake up and sleep.

• Maintain Consistent Meal Times – Eating at the same times each day helps regulate circadian rhythms.

• Extra Outside Playtime – Encourage more outdoor play, especially in natural light, to help their bodies adjust.

• Gradual Bedtime Shift – Move bedtime earlier or later in small increments (10-15 minutes per night) leading up to the time change.

• Create a Cozy Sleep Environment – Use blackout curtains, white noise, and a familiar bedtime routine to help signal sleep time.

• Limit Screen Time Before Bed – Reduce blue light exposure from screens at least an hour before bedtime to support melatonin production.

• Offer Comfort Items – A special stuffed animal, blanket, or favorite bedtime story can provide extra reassurance during sleep schedule shifts.

• Practice Relaxation Techniques – Gentle massages, warm baths, or soft music before bed can help signal it’s time to wind down.

• Be Patient & Flexible – Some kids adjust quickly, while others take a full week or more. Give grace and adjust schedules as needed.

• Keep Even Wake-Up Times – Try to wake kids up at the same time each day to regulate their internal clocks, even if they seem extra tired.

• Encourage Independent Sleep Skills – Teaching kids to fall asleep independently when age and developmentally appropriate can make bedtime changes easier. 

Daylight savings time can throw a wrench into your routine, but with some planning, patience, and support, you and your baby can navigate it smoothly. Whether you’re nursing a newborn, chasing a toddler, or balancing both, keeping a flexible approach and using supportive tools will make the transition easier. Before you know it, your family will be back on track—rested, refreshed, and ready for the season ahead! 🌙✨

https://www.healthychildren.org/English/healthy-living/sleep/Pages/daylight-saving-time-dont-lose-sleep-over-it.aspx

https://healthier.stanfordchildrens.org/en/how-to-navigate-daylight-saving-time-as-a-family/

https://www.chop.edu/news/health-tip/5-ways-help-kids-adjust-daylight-saving-time