When my kids were growing up, I remember every time the clocks changed there was drama. Up too late, waking too early… their schedules were off kilter and that resulted in some serious behavior issues due to lack of sleep. I see this again and again in my practice with other parents too. If only there was an easy way to help children adjust their Circadian Rhythm twice a year so it could be drama-free. Now there is! I’ve developed a method that has worked amazingly well with Lovely Baby Families, and now it’s available to you.
First, determine if you child is able to make transitions quickly and easily, or if they need to make changes slowly to keep their body and sleep stable. For those flexible children, use the Cold Turkey Transition. When you child needs a gentle approach, use the Slow and Steady Transition.
Autum Time Change: Cold Turkey Transition
Saturday:
– Let baby wake up naturally, let them sleep in if they can and include regular naps and rest throughout the day.
– Don’t go to bed when sleepy – start the routine late and keep awake until the “new time” for bed. (If bedtime is normally 7:00, aim for 8:00)
– Feed last solids 30 minutes later than usual and start bedtime routine 30 minutes later and go slowly to try and let calm activity override the tired fussiness.
– It may be tough to stretch through tears, but this later bedtime is key to a quick transition!
Sunday:
– Let baby sleep as long as they need, don’t have a planned morning wakeup time.
– Try to get all feeds as close to “new time” schedule as possible.
– For example 7am bottle (new time) feels like 8am, so baby may be hungry… try to stretch as long as possible!
– Balance nap schedule as close to “new time” as possible, but go early if they get too tired.
– Bedtime and routines are set at “new time”, or as close as you can manage.
Monday:
– Let baby sleep in as long as they need to.
– Feed at 7am “new time”, or upon waking. All feeds and naps should be on schedule with the new clock.
– Manage fussiness as you can with comfort, pacifier or other soothing tools, and cuddles. This change often goes quickly.
– Bedtime is at the “new time”
Autum Time Change: Slow and Steady Transition
Make the change slowly allowing the baby to move towards the new timing with minimal disruption.
Make a grid: (See example below)
Column 1: Current Routine and times
Column 2: Add 50 minutes to each time
Column 3: Add 40 minutes to each time
Column 4: Add 30 minutes to each time
Column 5: Add 20 minutes to each time
Column 6: Add 10 minutes to each time
Column 7/8: Mark with original times.
Make the Change:
The grid above now represents the sleep and feeding plan for the week. Each day, adjust the routine completely – each part… the wakeup, naps, feedings, etc … by 10 minutes. By the end of the week, baby will be on track.
- Sometimes they move a little quicker with the sun setting their natural rhythms for them. No need to drag it out! Follow their lead.
- Sometimes even 10 minutes off can lead to some fussiness or missing windows. Stick with the daytime schedule as close as possible and use bedtime as your flexible way to avoid being overtired.
If you have been struggling with the time change or need help implementing the change, please reach out!