If your adorable little “alarm clock” is waking you up super early every morning, the upcoming time change can work in your favor. When I say early, I mean those painful 4:30 or 5:00 AM wake-ups.
Daylight Savings Time (DST) begins on Sunday, March 9, 2025, and the clocks will spring forward one hour. This means that your child’s 5 AM wake-up will become 6 AM per the new clock time—giving you a much-needed break! Nobody should be waking up before 6 AM, right?
If you don’t have an early riser but are looking for tips on adjusting to the new time change, I’ve got you covered.
Why the Spring Time Change Affects Sleep
Early morning wake-ups and short naps are two of the most common sleep struggles for families. The good news? Springing forward can help reset your child’s sleep schedule. The goal is to make the transition as smooth as possible while ensuring your child is well-rested and not overtired.
Step-by-Step Guide to Adjusting Your Child’s Sleep Schedule
To make DST work in your favor, slowly shift naptime and bedtime an hour later starting on the day of the time change. Your child will wake at their normal time, but the clock will read an hour later. Gradually adjusting their schedule will help their internal body clock adapt with minimal disruption.
Gradual Time Change Plan
Days 1 & 2: Shift naptime and bedtime 45 minutes later.
Feels like only a 15-minute adjustment to your child.
Days 3 & 4: Move naptime and bedtime 30 minutes later.
Days 5 & 6: Move naptime and bedtime 15 minutes later.
Day 7: Resume your normal schedule.
Example for a child who normally naps at 1 PM and sleeps at 7 PM:
Days 1 & 2: Nap at 1:45 PM | Bedtime at 7:45 PM
Days 3 & 4: Nap at 1:30 PM | Bedtime at 7:30 PM
Days 5 & 6: Nap at 1:15 PM | Bedtime at 7:15 PM
Day 7: Nap at 1:00 PM | Bedtime at 7:00 PM
Alternative Approaches
Option 1: Do Nothing & Enjoy a Later Schedule
If your child typically sleeps from 7 PM to 6:30 AM, after DST, their new schedule would be 8 PM to 7:30 AM. If this works for your family, no adjustments are needed!
Option 2: Split the Difference
If your child does not nap and usually sleeps from 7 PM to 6:30 AM, shift bedtime 30 minutes later for three nights (7:30 PM), then return to their normal bedtime on the fourth night (7 PM). This helps ease them into the new time without feeling overtired.
Environmental Checklist for Better Sleep
Make sure your child’s sleep environment sets them up for success:
✅ Blackout Blinds: Darkness cues sleep! Try Sleepout portable blackout blinds (use ANDIMETZLERSLEEP for a discount) or cover windows with dark trash bags.
✅ Cool Room: The ideal sleep temperature is 68–72°F. A breathable sleep sack and comfy pajamas will help keep your child cozy.
✅ White Noise Machine: Helps block out disruptions like barking dogs, street noise, or creaky floors.
Final Thoughts
Remember, every child adjusts at their own pace. Some may adapt quickly, while others need up to 6 weeks to fully sync with the new time. Consistency is key! Stick with the plan, and your child’s sleep will stabilize.
If sleep struggles persist beyond the time change, I’m here to help! Schedule a free sleep evaluation call today so your whole family can enjoy restful, restorative sleep.