Daylight Savings Time and Children’s Sleep: How to Adjust Without Losing Sleep

Baby & Toddler Sleep Guide | Parenting Collective

Daylight savings time is one of those events that sends a ripple of anxiety through households, especially those with babies and young children. While gaining an hour can feel manageable, losing an hour of sleep often sparks fear of early mornings, overtired children, and disrupted routines.

And honestly? That fear makes sense. Daylight savings does affect sleep, for children and adults. Research even shows an increase in accidents and fatigue in the days following the time change. Children tend to feel it more because their sleep schedules are usually far more consistent.

The good news is that with a gentle, strategic approach, you can protect your child’s sleep and help their body clock adjust smoothly.

How Daylight Savings Affects Baby and Toddler Sleep

Children rely heavily on:

• Consistent bedtimes

• Predictable wake times

• Regular nap schedules

When the clock suddenly shifts, it can increase sleep debt, particularly for babies and toddlers who don’t yet have flexible circadian rhythms. This often shows up as:

• Early morning waking

• Short naps

• Bedtime resistance

• Overtiredness

That’s why having a plan matters.

The Best Way to Handle Daylight Savings: “Split the Difference”

My go-to recommendation for managing daylight savings and children’s sleep is to split the difference rather than making an abrupt one-hour change.

This approach supports the body clock gently and reduces overtiredness.

When the Clocks Go Back (Gaining an Hour)

If your child usually naps at 9:30am, adjust the nap to 9:00am for the first three days after the time change. Do the same for the afternoon nap.

If bedtime is normally 7:00pm, aim for 6:30pm for those first few nights. This may feel earlier to you, but to your child’s body it feels familiar.

It typically takes about one week for a child’s circadian rhythm to adjust to a new sleep schedule.

Managing Wake-Ups for Babies vs Toddlers

For Babies

If your baby usually wakes at 7:00am but starts waking at 6:00am after daylight savings, avoid responding immediately.

Instead:

• Day 1: wait until 6:10

• Day 2: wait until 6:20

• Day 3: wait until 6:30

Gradually guide the wake time forward until your baby returns to their normal schedule. This helps avoid reinforcing early morning waking.

For Toddlers and Older Children

For children over two, a simple visual clock can help. Cover the minutes and adjust the hour slightly so “wake time” still looks familiar.

This helps toddlers understand when it’s time to get up without becoming fixated on exact minutes.

When the Clocks Go Forward (Losing an Hour)

The same “split the difference” strategy applies.

If nap time was 9:30am, shift it to 10:00am. If bedtime was 7:00pm, aim for 7:30pm for a few days.

Your child may not feel quite as tired initially, but this gentle adjustment protects sleep pressure without creating overtiredness.

By day four, move naps and bedtime to the new correct clock time.

How Long Does It Take to Adjust?

Most children return to their usual sleep patterns within 7–10 days, sometimes up to two weeks. Consistency, patience, and realistic expectations make all the difference.

Final Thoughts on Daylight Savings and Sleep

Daylight savings can temporarily disrupt baby and toddler sleep, but it doesn’t have to derail it.

By making small, intentional adjustments and prioritising sleep quality, your child’s body clock will realign naturally. Give it time, protect naps and bedtime, and trust that sleep will settle again.

Much Love

Donna 

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