Key takeaways: Babies don’t know the clock changed, but your schedule does. You can shift your baby’s schedule gradually by 10 to 15 minutes every day or two before the change, or adjust all at once and let your baby catch up over a few days. Daylight and darkness help reset the body clock.
Twice a year, daylight saving time can disrupt sleep. A little planning helps.
Fall Back (Clocks Go Back 1 Hour)
Your baby may wake an hour earlier by the clock.
- Gradual approach: about a week before, shift bedtime, naps, and meals 10 to 15 minutes later every day or two.
- All-at-once approach: on the day of the change, move to the new time and push bedtime a bit later for a few days.
- Darken the room in the mornings to discourage early waking.
From the author
From First Breath to First Birthday is my month-by-month guide to your baby’s first year, written as a NICU and postpartum nurse. My book covers sleep month by month, alongside feeding, growth and the warning signs that mean it’s time to call the doctor.
Spring Forward (Clocks Go Ahead 1 Hour)
Your baby may not be tired at the new bedtime.
- Gradual approach: about a week before, shift the schedule 10 to 15 minutes earlier every day or two.
- All-at-once approach: switch on the day and expect a few days of adjustment.
- Blackout shades help with lighter evenings.
Use Light
- Morning light helps reset the body clock.
- Dim lights in the evening.
Be Patient
Most babies adjust within a few days to a week.
The Bottom Line
Shift gradually or all at once, use light and darkness, and give your baby a few days to adjust.
Want more support for your baby’s first year? My book, From First Breath to First Birthday, is available on Amazon.
Related Articles
- Darkness, Night Lights, and Your Baby’s Sleep
- Early Morning Waking: Causes and Fixes
- Baby Sleep While Traveling and Across Time Zones
- Nap Transitions in the First Year
Sources
- American Academy of Pediatrics. Daylight saving time and your child’s sleep. HealthyChildren.org. https://www.healthychildren.org
- Mindell JA, Owens JA. A Clinical Guide to Pediatric Sleep. 3rd ed. Wolters Kluwer; 2015.
- Rivkees SA. Developing circadian rhythmicity in infants. Pediatrics. 2003;112(2):373-381.
This article is for general education and is not a substitute for individualized medical advice. Always talk with your baby’s health care provider or your own provider about your specific situation. If you think your baby or you may have a medical emergency, call 911.
