10 Tips to help your baby adapt to daylight saving time changes

(Daylight Saving Time Starts Sunday, March 8, 2026)

Are you ready for more daylight? And, is your baby?

Daylight Saving Time is coming up, and yes, it’s okay to sigh a little. On March 8, 2026, the clocks jump ahead by an hour, and while that might not sound like much, it can throw your baby’s internal clock off just enough to feel like a bit of jet lag. The reassuring part? With a little prep and a few gentle shifts to your routine, most babies settle in quickly, no major sleep shake-ups required

Why this matters

When the clocks move ahead by an hour, our circadian rhythms, the body’s internal sleep clock, have to catch up. Adults often feel a little groggy for a few days, and babies can feel it too, especially if they’re used to a consistent schedule. The shift can feel similar to mild jet lag, temporarily affecting sleep timing, mood, and daily routines.

When your baby’s internal sleep–wake cycle doesn’t line up with the natural light–dark cycle, it can make sleep more restless and lead to daytime tiredness or fussiness. This happens because the body’s circadian rhythm, the biological system that helps regulate sleep, gets disrupted when the timing of sleep and light cues don’t match.

National Institute of General Medical Sciences (NIH) research explains that when circadian rhythms fall out of sync with environmental light, people can experience drowsiness and difficulty sleeping.

That’s exactly why the CDC recommends keeping sleep routines as consistent as possible, including regular wake-up times, bedtimes, and calming sleep environments, to help support healthy sleep patterns for both kids and adults, especially during changes like Daylight Saving Time.

Research highlighted by the American Psychological Association (APA) shows that losing just one hour of sleep, as happens with DST, can reduce total sleep time and disrupt sleep patterns. 

10 Tips to help your baby adjust smoothly

Daylight Saving Time can feel big for tiny sleep schedules. These tips focus on small, science-backed shifts that protect sleep while keeping routines calm, familiar, and flexible for your baby (and you).

1. Start gradual shifts a few days before

Move your baby’s schedule 15 minutes earlier each day, starting 3–4 days before March 9. This includes wake-up time, naps, meals, and bedtime. Small shifts are easier on your baby (and you).

Here’s what that can look like: 

By the time Sunday arrives and the clocks jump forward, your baby’s internal clock is already closer to the new time, which can make the transition feel much smoother.

2. Use light to reinforce the new schedule

Natural light is one of the strongest cues for resetting body clocks. Morning sunlight helps signal “wake-up time,” while dimming lights before bedtime helps cue sleepiness. 

3. Be consistent with routines

Keep your usual bedtime routine, bath, book, and cuddle happening at roughly the same points relative to your baby’s day, even if the clock has changed. Familiar rituals cue the brain for sleep. 

4. Keep the room dark at bedtime

Use blackout curtains or shades to block extra evening light; that extra daylight can signal alertness when your baby should be winding down. 

5. Don’t panic after the first night

It’s common for babies to wake up a bit earlier or have a few extra night wakings the first 2–3 nights after the time change. Stay calm and stick with your routines. 

6. Adjust wake windows, not just clock time

Rather than obsessing over the clock, pay attention to how long your baby is awake between sleeps. Keeping appropriate wake windows helps regulate sleep pressure and timing.

7. Let them nap (but strategically)

Short, quality naps can help your baby catch up on sleep without ruining nighttime sleep. Avoid letting naps run too long or too late in the day.

8. Embrace flexibility for younger babies

Newborns don’t have a strong circadian rhythm yet, so they may not show much effect from DST. If your baby is under 6 months, go by sleep cues rather than rigid schedules. 

9. Offer extra patience (for you and baby!)

This adjustment can take up to a week or more to fully settle. Be flexible and kind to yourself and your baby’s sleep rhythm. 

10. Celebrate the extra sunshine after it clicks

Once your family adjusts, the longer evenings mean more daylight for playtime, fresh air, and outdoor fun, which can boost mood and activity.

The not-so-perfect parts (because they happen)

Even with preparation, some babies may:

• Wake a little earlier than usual
• Have shorter naps for a few days
• Need extra comfort at night

This is normal. Most babies take a few days to up to a week to fully adjust. Keeping the room dark until morning and dimming lights before bedtime can help reinforce the new rhythm.

What if your baby already wakes very early?

If your baby is well-rested but starts the day at 5:00 am, the spring time change may actually help shift their schedule later,  without much extra effort. In these cases, you may choose to make fewer adjustments and let the clock change do some of the work.

A note for younger babies

Babies under 6 months don’t have a fully mature sleep rhythm yet, so they may barely notice the time change at all. If your baby is younger, following sleep cues and making slower adjustments often works best.

Daylight Saving Time can feel disruptive because your baby’s internal clock doesn’t change overnight. Gentle schedule shifts, consistent routines, and light exposure at the right times can help ease the transition.

And if things feel a little off for a few days? That’s okay. With patience and consistency, sleep usually settles back into place.

Conclusion

Daylight Saving Time can feel disruptive because your baby’s internal clock doesn’t change overnight. Gentle schedule shifts, consistent routines, and light exposure at the right times can help ease the transition.

And if things feel a little off for a few days? That’s okay. With patience and consistency, sleep usually settles back into place.

You may also like

1. I need help with my toddler sleep regression. What can I do?
2. Do babies really snore? When it’s sweet and when it’s a sign to check in
3. The science of babysleep: Your essential sleep safety checklist

Sources:

1. Sleep impacts of daylight saving time change. NIOSH Science Blog (CDC). 2022. “Here Comes the Sun! Tips to Adapt to Daylight Saving Time”
2. Overview of circadian rhythms. National Institute of General Medical Sciences (NIH). (Updated 2025). “Circadian Rhythms” 
3. General information on sleep and health. Centers for Disease Control and Prevention (CDC). 2024. “About Sleep” 
4. Effects of daylight saving on sleep and workplace injuries. Journal of Applied Psychology. 2009. “Changing to daylight saving time cuts into sleep and increases workplace injuries” 
5. Development of the circadian system in early life. Journal of Physiological Anthropology. 2022. “Development of the circadian system in early life: maternal and environmental factors”