Daylight Savings Time (DST) can be a challenging time for families with young children. In 2025, the clocks will spring forward on Sunday, March 9, which means it’s time to adjust your baby or toddler’s sleep schedule. This time change might not only disrupt your own sleep but also affect your little one’s sleep patterns and routines.

As a pediatric sleep coach, I’ve helped many families successfully navigate the time change without too many sleepless nights. With a little planning and patience, you can ensure that the transition to DST is as smooth as possible for your baby or toddler. In this blog, I’ll guide you through the best strategies to help your child adjust to the new time change and minimize disruptions to their sleep.

Why Does Daylight Savings Time Affect Sleep?

Before diving into the specifics of how to transition your baby or toddler to daylight savings time, it’s important to understand why this time change can impact sleep. Babies and toddlers thrive on routines and consistency, and any sudden changes can throw off their circadian rhythms. When the clocks “spring forward,” they lose an hour of sleep, which can lead to overtiredness, difficulty falling asleep, and early waking.

Newborns won’t be affected by the time change since they have underdeveloped circadian rhythms. They are on a round-the-clock schedule. For older babies, this disruption is more pronounced because their sleep patterns are still developing. Toddlers, who may have more consistent sleep routines, can also be impacted by the shift in bedtime and wake time.

No worries though, by following the right strategies, you can help your child adjust and avoid unnecessary sleep challenges during this transition.

Step 1: Start Preparing Early

The key to a successful transition to daylight savings time is preparation. Start adjusting your baby or toddler’s sleep schedule about a week before the time change. Gradually shifting their sleep schedule by 10-15 minutes each day will allow them to adapt more smoothly to the new time.

For example, if your toddler normally goes to bed at 7:00 PM, begin putting them to bed 10-15 minutes earlier each night for 4-6 nights before DST. By the time the clocks change, their internal clock will be closer to the new bedtime. If you want to do a more gradual adjustment you can begin about 2 weeks prior to DST, this way you could adjust your child’s bedtime by 10 minutes every two days.

Step 2: Adjust Naps Gradually Leading up to Daylight Savings Time

Naps are another important part of your child’s sleep schedule, and the time change can affect how they nap during the day. Just like with bedtime, you’ll want to adjust your toddler’s naps gradually over the course of a few days.

If your toddler typically takes a nap at 1:00 PM, start putting them down for their nap 10-15 minutes earlier each day. If you are adjusting at a slower rate at bedtime follow the same adjustment at nap time. By the time the time change occurs, their nap schedule will be more in sync with the new time. This can help them feel more rested and avoid getting overtired as they adjust to the new time.

For babies who still take multiple naps, you can adjust their nap times in a similar way. If you’re following a specific nap schedule, make small changes over the course of several days to help your baby transition smoothly.

Step 3: Keep Your Baby’s Sleep Environment Consistent

One of the most important things you can do during this time is to keep your baby or toddler’s sleep environment as consistent as possible. A familiar environment helps your child feel safe and secure, which is essential for restful sleep.

Here are a few tips to maintain consistency in your child’s sleep environment:

• Keep the room dark: Invest in blackout curtains to ensure your baby’s or toddler’s room stays dark, even as daylight hours increase. This will help signal to their body that it’s time to sleep, even if the sun is still up.
• Maintain the same bedtime routine: Whether it’s reading a book, or singing a lullaby, try to keep the bedtime routine the same each night. The consistency will help your child feel more relaxed and ready to sleep, regardless of the time change.
• Monitor noise levels: If your child is sensitive to noise, consider using a white noise machine to block out sounds that might disrupt their sleep. Keeping their sleep environment calm and peaceful will help them fall asleep more easily.

Step 4: Be Mindful of the “Sleep Window”

The term “sleep window,” refers to the ideal time frame when they’re naturally ready for sleep. Most older babies and toddlers fall into a 6:30 pm to 8:30 pm sleep window. If your child is overtired or undertired, it can be harder for them to fall asleep, and they may wake up more frequently during the night.

When transitioning to daylight savings time, make sure you’re mindful of your child’s sleep window. For example, if your baby normally sleeps around 7:00 PM, and you’ve been gradually adjusting their bedtime, you’ll want to make sure they’re still going to sleep within the appropriate window for their age. This will help ensure that they’re getting enough restful sleep and not becoming overtired, which can lead to early waking or difficulty falling asleep.

If your child’s nap schedule is shifting as well, pay attention to their wake window times. This is the amount of time they are awake between sleeps. Too much awake time can make it harder for them to settle down, so aim for an appropriate amount of wake time for their age and developmental stage.

Step 5: Stick to Consistent Wake-Up Times during Daylight Savings Time

While it’s tempting to let your baby or toddler sleep in after the time change, try to maintain a consistent wake-up time each day. This will help reset their internal clock more quickly and reduce the chances of them becoming confused by the shift in daylight hours.

If your baby typically wakes up at 6:00 AM, aim for the same wake-up time, even after the clocks change. Over time, they’ll adjust to the new schedule, and their body will become more attuned to the new time.

If you notice your child waking up earlier than usual after the time change, it’s okay to leave them in their crib for a bit to see if they settle back down. Sometimes, babies and toddlers will fuss or talk to themselves before falling back to sleep.

Step 6: Be Patient

It’s important to remember that the transition to daylight savings time can take some time, especially for babies and toddlers who rely on strong sleep routines. Some children may take a few days to fully adjust, so be patient during this period and don’t worry if your child is waking up at a different time or taking longer to fall asleep than usual.

If your child experiences difficulty sleeping, try to stay calm and consistent. Responding to their needs in a gentle, soothing manner will help them feel secure during the transition. As the days go by, their body clock will adjust, and they’ll return to their usual sleep patterns.

Final Thoughts

Daylight Savings Time in 2025 may bring some challenges to your baby or toddler’s sleep routine, but with the right preparation, you can help ease the transition. Gradually shifting their sleep schedule, maintaining consistency in their sleep environment, and being mindful of their sleep windows will make a big difference.

Remember, patience is key. It’s normal for the transition to take a few days, and with your support, your little one will adjust to the new time without too much disruption to their sleep. By following these tips, you’ll be on your way to a smoother, more restful transition for both you and your child. To read additional information regarding Daylight savings time, check out this blog on the AAP’s website.

Happy Spring Forward!

If you would like some 1:1 sleep coaching please feel free to contact me:https://suesweetdreamsbaby.com/contact While it’s helpful to read Blogs and IG Reels, with 1:1 coaching we can get more specific to your child’s individual needs. The earlier you can get your baby’s sleep schedule on track, the easier.

Feel free to read some of my other Blogs for sleep help!

• How Much Sleep Does My Baby or Toddler Need?
• Adjusting the Baby’s Sleep Schedule to Standard Time
• Tips to Transition from Crib to Bed
• Baby’s Sleep Schedule Tips During the Holiday Season
• Smooth Transition to Life with a Newborn Tips

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