SPRING IS COMING! I REPEAT SPRING IS COMING!
I love this time change because it means our kids sleep “LATER”, we get more light in the evening, and warmer weather is upon us. This transition is much easier than “Falling Back” was in November. Depending on your parenting style and type of child you have, there are a few ways to approach the time change.
NO PREPARATION, JUST SLIGHT MODIFICATIONS AFTER THE TIME CHANGE
My personal favorite approach because I’m too overwhelmed to add anything else onto my plate. This means my kids will wake up at their usually time of 7am but the clock will now read 8am. Since her usual nap is at 1pm, I will put her down around 1:30pm (which will feel like 12:30pm for her). This way we’re splitting the difference with the hour time change. Below is a breakdown of what the change would look like:
Current Schedule: Adjusted schedule
Wake: 7am Wake: 8am
Nap: 1pm Nap: 1:30pm
Bedtime: 7:30pm Bedtime: 8:00pm
I will focus on getting lots of physical activity and outdoor time before her nap. This helps reset the circadian rhythm. I may have to start waking her in the morning the following days because of school but usually their bodies adjust naturally over 3-5 days. Remember it will be light out later so they may say “but mommy it’s still light outside.” Try the dim your home an hour before bedtime so their bodies and start producing melatonin and remember black out shades since they may be going to sleep while it’s still light out!
For younger babies on multiple naps I suggested following their usual wake windows. The schedule will feel a bit later for a few days but they will adjust. Remember this is the best time change for early risers! If you have an early riser this could be the push they need to reset them to a later wake up. But don’t be surprised if after a few days they are waking at their usual time again. Feel free to book a sleep chat if things are going in the wrong direction.
GRADUAL ADJUSTMENT
If you’re more of a planner and/or your baby has a tough time when crossing time zones then you can start shifting you babies schedule earlier by 15 minutes starting a few days in advance.
Starting Thursday, wake 15 minutes earlier in the morning and shift all naps and bedtime accordingly! Every day wake 15 minutes earlier then previous day. By Sunday they will basically be on the new time. Here is what it looks like on a one nap a day schedule.
Wednesday: Normal day, child wakes at 7am
Thursday: Wake by 6:45am
Friday: Wake by 6:30am
Saturday: Wake by 6:15am
Sunday: 7am, new time
***DO NOT CHANGE ANYTHING IF YOU’RE CHILD IS WAKING BEFORE 7AM***
YOU CAN ALWAYS DO NO PREPARATION AND NO ADJUSTING AFTER.
Just like changing time zones, your body will naturally adjust over the course of 3-5 days. Most likely, your child will start waking at their usual time on their own. Remember keeping meal times based on the clock and inserting lots of outdoor time and sunlight will help get them adjusted quicker.