As a busy mom, the last thing you need is more “nap math” or over-complicated plans!
As we approach the end of Daylight Saving Time, many parents feel anxiety about how the extra hour might throw off their child’s sleep routine. But don’t stress! If your little one is already on a decent sleep schedule, they’ll likely adapt quickly. If things have been rocky, the time shift might stir things up a bit and if you need more support, I've got your back Mama.
The great news is, there’s an easy way to make the transition smoother with a method I call the “DST Demi Shift.”
What is the DST Demi Shift?
Instead of jumping straight to the new time, we’re aiming for a gradual adjustment that is gentle and effective, without excessive planning. Here’s how it works:
Shift all activities: naps, meals, and bedtime — to 30 minutes earlier than usual according to the current "new" time on the clock, starting on Sunday.
After a few days, you can ease into the new time with fewer disruptions to their body clock. This gradual approach means fewer surprises for your child’s natural rhythm and less work for you!
Managing Early Morning Wakings
This time change can often lead to early-morning wakeups, and no one wants to start their day at 5 a.m.! Here are some tips to help keep mornings manageable:
Morning Light Exposure: Natural light exposure helps to reset your child’s internal clock. Getting them into daylight early in the morning (by the new clock) will encourage their body to adapt to starting the day a little later. 7-8am is the best time to do this!
Darkness Before 6 a.m: If they wake early, keep things quiet and dim without starting the day. We want to avoid signalling that it’s morning and time to wake up any earlier than 6a.m. which means keeping lights low and holding off on feeds until this okay to wake time.
The Role of Evening Light and a Steady Routine
In the late afternoon, take your little one outside for more natural light exposure. This helps delay melatonin production just enough to keep them from feeling too sleepy too early. Consistent evening routines, like a warm bath, storytime, and winding down in a darkened room, will help them settle in for a good night’s rest at their ideal bedtime, between 6:00 and 7:30pm from 0-8 years.
Keeping It Simple
As a busy mom, the last thing you need is “nap math” or over-complicated plans! With these gentle adjustments, your little one will likely settle into the new schedule without a hitch. And remember, some bumps are normal. Children adapt quickly, and with a little patience, you’ll have your family back on track before you know it.
With the DST Demi Adjustment, there’s no need to stress; just a few small tweaks can make a big difference in your family’s fall sleep transition!
Sleep still a mess? I've got you Mama! Check out my Sleep Support Packages and learn how together, we can gift your family with a Jolly Good Night's Sleep!