Spring forward, sleep struggles? Tips for adjusting baby's sleep

Ah, spring! Longer days, warmer weather, and…daylight saving time. While we adults might grumble about losing an hour, for babies, this shift can throw their sleep schedules into chaos. If your little one is struggling with the clocks going forward, don't despair, there are some things you can do to navigate this transition smoothly.

Understanding the challenge

When the clocks spring forward, it essentially moves everything an hour earlier. For a baby accustomed to a specific routine, this can be disruptive. Their internal clock, or circadian rhythm, relies on consistent cues like light and darkness. Suddenly, their usual bedtime feels an hour too early, and they might struggle to settle down.

Gradual adjustments are key

The key to minimising disruption is to make gradual adjustments. Don't try to shift everything in one day.

• Start early: Begin adjusting your baby's schedule a few days before the time change. For instance, if the clocks go forward on Sunday, start on Thursday or Friday.
• Change in ncremental shifts: Move bedtime, nap times and mealtimes by 10-15 minutes each day. This gradual approach allows your baby's internal clock to adapt more easily. For example, if your baby's usual bedtime is 7 pm, move it to 7:10 pm on the first day, 7:20 pm on the second, and so on.
• Manage the light: Light is a powerful regulator of the circadian rhythm. In the mornings, expose your baby to bright natural light to signal that it's time to wake up. In the evenings, dim the lights and create a calming environment to encourage sleep. Blackout curtains can be your best friend during this time, ensuring a dark room even when it's still light outside.
• Stick to the routine: Maintain your baby's regular bedtime routine. This could include a bath, a story, or a lullaby. Consistency is crucial for signalling that it's time to sleep.
• Be patient: It can take a week or even longer for some babies to fully adjust. Don't get discouraged if your baby is fussy or has trouble sleeping during the first few days.

Navigating the day of the time change

The actual day the clocks spring forward can be the trickiest. Even with gradual adjustments, that one-hour jump can still throw things off.

Sometimes you just have to embrace the early morning! If your baby wakes up an hour earlier than usual on the Sunday, try to keep them in a dimly lit environment until their usual wake-up time. Avoid bright lights and stimulating activities. If they are hungry, feed them. However, try and avoid starting the day as if it was their normal wake up time.

Outdoor time is your friend. Not only can exposing them to natural sunlight during the day help regular their circadian rhythm, but it can also give you a boost if you’re flagging as well. Plus, a tired baby is often easier to deal with when out and about!

You might want to consider moving dinner and the bath routine slightly earlier than the new adjusted time. This helps to set the scene for an earlier bedtime, plus will help if baby’s internal meal clock is a bit off.

Be prepared for a potentially fussy bedtime. The one-hour shift can be confusing for little ones. Offer extra cuddles, soothing techniques and patience. Perhaps try lighting our baby candle while putting them to bed? It contains soothing camomile, lavender, and frankincense, which can help calm baby and help them sleep.

Remember, every baby is different. Some babies adjust quickly, while others take longer. Be patient, stay consistent, and prioritise a calm and soothing environment. With a little effort, you and your baby will be back to restful nights in no time - and then you can both enjoy those extra hours of daylight!