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- Plan ahead<\/strong>. About 7 to 9 days before the time change, start shifting your baby\u2019s nap and bedtime<\/a> by 15 minutes earlier<\/em> every few days. For example, if your toddler goes down for a nap at 1 p.m. every day, put him down at 12:45 p.m. for a few days, and then at 12:30 p.m. for a few days, and then at 12:15 p.m. for a few days. That way, on the day of the time change and beyond, when you put him down for a nap at his usual 1:00 p.m. naptime, he has no problem falling asleep because you prepared ahead of time. Do the same with bedtime, and be sure to move mealtimes up accordingly as well.<\/li>\n
- Adopt the new clock<\/strong> immediately<\/strong>. If your baby normally takes a 9 a.m. nap<\/a>, on March 10 (and beyond), put her down for a nap at 9 a.m. If your toddler normally goes to bed at 7 p.m., put him to bed at 7 p.m. Don\u2019t overthink it\u2014on the day of the time change abandon the old clock and embrace the new one right away.<\/li>\n
- Start the day no later than 7:30 a.m<\/strong>. While DST may be the only day of the year when your child actually sleeps in, allowing her to do so beyond 7:30 a.m. can throw her sleep schedule off for days to come. In most cases, it\u2019s not worth it. Got an early riser<\/a>? Set awake for the day no earlier than 6:30 a.m. On the morning of the time change and every day after, wait until 6:30 a.m. to get your baby. Being consistent with this wake time can help improve early rising.<\/li>\n
- Install blackout shades<\/strong>. Longer, brighter days are glorious; bedtime battles are not. Blackout shades<\/a> block the sunlight from entering their room so they can drift off to dreamland even when bedtime is at 6:30 p.m. (If blackout shades are still on your to-do list, you can create a temporary solution by hanging black construction paper or tinfoil with painters\u2019 tape over the windows\u2014of course be sure that all parts are out of your child\u2019s reach.)<\/li>\n
- Get outside<\/strong>. Sunlight naturally helps set the body\u2019s internal clock. On the day of DST, try to get outside at least twice\u2014ideally before and after lunch. If you have a baby, place her play mat in a sunny spot by a window.<\/li>\n<\/ol>\n
There\u2019s no need to lose sleep over the time change because following these steps can help rapidly reset your child\u2019s internal clock. And the best part is, Mamas, DST means that spring is just around the corner!<\/p>\n
Do you have questions about your baby or toddler and want to learn more tips to improve sleep? Sign up for your free 15-minute sleep consultation<\/strong> with a certified infant & toddler sleep consultant by visiting dreambabysleep.com\/scheduler<\/a>.<\/p>\n
By Carolynne J. Harvey<\/a> \u2013 Sleep Expert, Author of \u201cDream Baby Nights\u00a9<\/a>\u201d, creator of the Dream Tribe<\/a><\/strong> – Online Video Course & Founder of Dream Baby Sleep\u00ae<\/p>\n
About Dream Baby Sleep<\/strong><\/p>\n
Dream Baby Sleep<\/a>\u00ae is a loving group of certified experts who are successfully teaching families how to create and maintain healthy sleep since 2012. Our diverse education and team dynamic empower us to customize a plan catered to your family\u2019s personal needs. By studying the temperament of your baby, parenting style and family dynamic we\u2019re able to draw from all sleep training methods available to create success for your family.<\/p>\n
- Adopt the new clock<\/strong> immediately<\/strong>. If your baby normally takes a 9 a.m. nap<\/a>, on March 10 (and beyond), put her down for a nap at 9 a.m. If your toddler normally goes to bed at 7 p.m., put him to bed at 7 p.m. Don\u2019t overthink it\u2014on the day of the time change abandon the old clock and embrace the new one right away.<\/li>\n
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