Many parents were hoping for permanent end to this twice-annual ritual under the Sunshine Protection Act. With this new legislature, which was passed by the Senate in March 2022, there would be no more springing forward and falling back. For now, however, the Act has yet to pass in the House, which means that Daylight Saving Time is still in effect in most states.

Until the day when we bid goodbye to DST, we consulted Rachel Mitchell, Certified Sleep Specialist and CEO of My Sweet Sleeper, on how Daylight Saving Time affects your baby’s sleep and how you can adjust their schedule.

How Daylight Saving Time affects your baby’s sleep

Any change that disturbs your baby’s internal clock or circadian rhythm can lead to sleep-related problems, which then affects their appetite and mood. 

However, it’s important to note that Daylight Saving Time affects babies differently in the spring than in the fall.

Mitchell says, “The major difference between the time change in the spring and Fall is the shift in sunlight and how it affects your child’s circadian rhythm and internal sleep cycles.”

When we spring forward, we have more sunlight later in the evening, which most of us find exciting, but it can affect the onset of melatonin and circadian rhythm. Because of this, some babies struggle to wind down and fall asleep at night.

—Rachel Mitchell, Certified Sleep Specialist and CEO of My Sweet Sleeper

She explains that in the spring we have daylight longer, which means that your child’s melatonin production may onset later, whereas in the winter the opposite happens—early sunset, which leads to the production of melatonin earlier. Because of this, your child may seem tired earlier in the evening. “This is one of the reasons that I recommend having a slightly later bedtime in the spring and summer months and an earlier bedtime in the fall and winter months.”

According to Mitchell, “The fall time change can also cause early risers to rise even earlier (insert collective sigh).”

So if your baby is already waking early, Mitchell suggests that you can take some steps to try and push that early wake-up such as ensuring daytime sleep is within an appropriate range, and that your child is going to bed at an ideal time for their age.

Spring forward vs. fall back

You might wonder, why does shifting the clock by just one hour have such a monumental impact on my little one’s sleep?
Daylight Saving Time disrupts their circadian rhythm, which governs when they wake up or fall asleep. Babies and toddlers are much more sensitive to changes in time because their internal clocks are still under development.

The sleeping period is still the same; it’s just the clock timing that has changed.

But it also depends a lot on your baby’s unique sleep needs and how strong their circadian rhythm is.

According to Mitchell, Daylight Saving Time impacts each child’s sleep differently depending on their adaptability. “Generally, most babies will adjust to the time change within a week or so.”

Spring forward: How to adjust your baby’s sleep schedule

• If your child is under one

According to Mitchell for babies under one, there usually isn’t a need to prepare in advance. You could just follow awake windows.

• If your child is one or older 

You can help them prepare for this transition by gradually shifting their nap and bedtime earlier by about 10 to 15 minutes each day.

You can start this transition four days leading up to Daylight Saving Time. (But again, every baby is different. The number of days a baby needs to adjust also depends on the baby’s temperament.)

Here is a sample schedule for a baby who typically goes to bed at 8 p.m.:

Four days before March 10, 2024	Push your baby’s bedtime to this time
March 6	7.45 pm
March 7	7.30 pm
March 8	7.15 pm
March 9	7.00 pm

The night before DST begins, your baby’s new bedtime will be 7 p.m., which will then become 8 p.m. on the evening of March 10th, when you forward your clock by an hour. Hopefully, your little one will be prepared to fall asleep around the time they were originally scheduled to go to bed.

Tips to prepare your baby 

Now you know when to start making small shifts in your babe’s schedule. However, it’s also important to remember that your baby must have a strong sleep foundation in order to set them up for solid zzzs.

1. Stick with a consistent sleep routine: A consistent sleep schedule for your baby helps them identifying certain cues with bedtime, and helps them falling asleep quickly.
   
   This is all the more important when Daylight Saving Time starts and ends because the change in the timing might abruptly disturb your little one’s schedule. You can also give your baby warm baths or read them a bedtime story before putting them to bed. It’s all about creating a powerful sleep signal. 
   
   Mitchell points out that sometimes the shift brought by DST can cause other disruptions that can end up becoming long-term challenges. To avoid these challenges, she recommends staying as consistent as possible in your approach and not making any other major changes.
   

2. Set up a pitch-black sleep environment for your baby: Even dim night lights can disrupt your baby’s natural melatonin production. 
   

3. Get your little one that warm, early-spring sunshine: Take your tot outdoors and make sure they get plenty of natural sunlight. This will help regulate their circadian rhythm and also make it easier for them to fall asleep at night.
   

4. Be mindful of the lighting in your home before bed: Ensure that at least two hours leading up to your kiddo’s bedtime, they are not exposed to bright lighting in your home. Dim the lights near their room and in the hallway. It will help them sleep better.

The bottom line

Helping your baby get adjusted to a new schedule can be hard on you, too. Don’t forget to take care of yourself. 

“Give yourself lots of grace and try not to schedule anything major like travel right after the time change,” says Mitchell.

Focus on everyone in the family getting good quality sleep in the week before and the week after the clocks change, no matter which one.