How to Support Your Baby During Day Light Savings Time

How to Support Your Baby During Daylight Savings Time



Daylight savings time can be a challenging transition for parents, especially when it comes to babies and young children. The shift in time—whether you're “springing forward” or “falling back”—can disrupt your little one’s sleep schedule, leaving both baby and parents feeling a little out of sync. But don’t worry! With a little preparation and patience, you can make the transition smoother for everyone.


Here are some practical tips to help your baby adjust to the time change:


1. Gradually Adjust Your Baby’s Schedule

If you know that daylight savings time is coming up, try making gradual adjustments to your baby’s sleep schedule a few days before the time change.

  • For Spring Forward (Losing an Hour): Begin by moving your baby’s bedtime 10-15 minutes earlier each day for a few days before the time change. This way, by the time the clocks change, your baby will already be closer to the new bedtime.
  • For Fall Back (Gaining an Hour): You can take the same approach by moving your baby’s bedtime 10-15 minutes later each day. This will help your baby ease into the extra hour of sleep without disrupting their routine too much.


2. Adjust Wake Time Gradually

Along with bedtime, you’ll also want to adjust your baby’s wake time. This is especially important if your baby has a strict morning routine. Gradually shifting your baby’s wake-up time by 10-15 minutes in the days leading up to the time change will help ease the transition.


3. Be Consistent with Naps

If your baby still takes naps during the day, try adjusting nap times slowly. Keep the same general interval between naps (e.g., if your baby naps 2 hours after waking, continue that rhythm but shift by the same 10-15 minute increments). Consistency in nap times can help your baby feel more settled during this change and prevent them from becoming overtired.


4. Keep the Bedtime Routine Familiar

Babies thrive on consistency, and keeping your bedtime routine the same—whether it’s a bath, a lullaby, or a favorite stuffed animal—can help signal to your baby that it’s time to wind down, even if the clock has changed. Avoid skipping steps, even if it feels like they need to go to sleep earlier or later than usual. This familiar routine will help your baby feel secure and ready for rest.


5. Manage Daylight Exposure

Light plays a big role in regulating your baby’s internal clock. After the time change, it’s important to expose your baby to natural light during the day, especially in the morning, to help them adjust to the new time. If you can, take your baby outside for a walk in the morning sunlight. The exposure to natural light will help reset their circadian rhythm and make the transition easier.

At night, keep the lighting dim and calming during the bedtime routine. This will signal to your baby’s brain that it’s time to sleep, even if the clock has changed.


6. Be Patient

It’s normal for the transition to take a few days, so try not to stress if your baby seems a little more fussy or has trouble adjusting. Every baby is different, and some might adapt quicker than others. Stick with your gradual adjustments, keep the routine steady, and your baby should eventually settle into the new sleep schedule.


7. Create a Sleep-Friendly Environment

Ensure that your baby’s sleep environment is as conducive to sleep as possible. Keep the room dark (using blackout curtains, if needed), cool, and quiet. A white noise machine can also be helpful to mask any disruptive sounds, especially if you’re dealing with different lighting or external noise during the transition.


8. Be Flexible with Feedings

If your baby is still nursing or formula feeding, you may also want to adjust their feeding times gradually in the days leading up to the time change. This way, you can help avoid hunger disruptions at bedtime or during the night.


9. Stick to Healthy Sleep Habits

Even with the daylight savings time change, it’s important to stay consistent with healthy sleep habits for your baby. If your little one is used to falling asleep independently (without rocking or nursing to sleep), try to maintain that routine. Babies who are used to being put down drowsy but awake will typically have an easier time adjusting to new sleep schedules, as they already know how to self-soothe and fall asleep on their own.


10. Don’t Forget About You!

The daylight savings time change can be tough on parents, too. If you’re feeling exhausted from adjusting your baby’s schedule, take a deep breath and remember that this transition is temporary. Make sure to give yourself time to rest and recharge as well—whether that means getting extra sleep, taking turns with your partner, or asking for help when needed.


Final Thoughts

Daylight savings time may be an unavoidable event, but with these tips, you can minimize its impact on your baby’s sleep schedule and make the transition as smooth as possible. Remember, the key is to be gradual, consistent, and patient as your little one adjusts to the new time.


If you're struggling with sleep transitions or your baby’s sleep patterns, don’t hesitate to reach out for professional support. As a pediatric sleep consultant, I’m here to help you navigate these changes and create a sleep plan tailored to your family’s needs.


Restful Baby Blog

The Best Bedtime Routines for Working Parents

By site-jVv_Pg • September 20, 2025
The Best Bedtime Routines for Working Parents As a working parent, your day doesn’t slow down when the workday ends—it shifts gears. Between dinner prep, school paperwork, and bedtime battles, the evening can feel more like a sprint than a wind-down. But here’s the good news: a consistent, calm bedtime routine doesn’t have to take an hour (or your last shred of energy). In fact, with a few intentional steps, you can create a sleep-friendly routine that works for your child—and your schedule. Here’s how to build the best bedtime routine for working parents who want peaceful evenings and well-rested kids. 1. Start with Connection, Not Control After a long day apart, your child craves connection. Before diving into “get ready for bed” mode, spend just 5–10 minutes doing something calm and connecting: Cuddle on the couch Read a short book together Do a quiet puzzle or coloring page This small moment of presence helps fill your child’s emotional tank, making them more cooperative during the routine that follows. 2. Keep It Short and Predictable (20–30 Minutes Total) A good bedtime routine doesn't need to be long or elaborate. The key is consistency. Choose a 3–5 step routine you can repeat every night. For example: Sample 20-Minute Bedtime Routine: Bath or quick wash-up Pajamas and teeth brushing Book (or two!) Hugs/kisses and a short chat Lights out with a soothing sound machine or nightlight Tip: Start the routine at the same time each night. Children thrive on predictability—it helps their body and brain prepare for sleep. 3. Use Visuals and Routines Charts If your child resists bedtime transitions, a visual bedtime chart can be a game changer. Simple pictures of each step (e.g., pajamas, book, bed) can make the routine feel more like a game than a struggle—and it keeps you from having to nag or repeat yourself. Bonus: Let your child check off each step. It gives them a sense of control in a predictable framework. 4. Set Boundaries with Love Working parents often feel guilty about limited time with their kids, and bedtime can become a stalling ground for "just one more..." requests. The best way to handle this? Set clear boundaries with warmth. Try: “We have time for two books tonight. I can’t wait to read them with you!” Or: “After our story, I’ll tuck you in and check on you in 10 minutes.” Being firm and kind shows your child that bedtime is safe, predictable, and non-negotiable. 5. Lean on Tools, Not Screens Avoid screen time at least an hour before bed—it interferes with melatonin production. Instead, use calming tools: A white noise machine or calming playlist A diffuser with lavender essential oil (safe for kids over 6 months) A special bedtime-only stuffed animal or blanket These sensory cues help signal to your child’s brain: “It’s time for sleep.” 6. Be Kind to Yourself, Too Even with the perfect routine, some nights will go off the rails. That’s okay. Working parents wear a lot of hats—employee, parent, chef, chauffeur, bedtime storyteller. You don’t have to be perfect to raise a well-rested child. If bedtime is consistently a struggle or if your child has ongoing sleep difficulties, you're not alone—and you're not failing. This is where professional sleep support can make all the difference. Final Thoughts A solid bedtime routine is one of the most powerful tools a working parent can use to support their child’s sleep. And when your child sleeps better, you sleep better—which makes everything else more manageable. If you’re ready to bring calm to your evenings and want support tailoring a routine for your unique family, I’m here to help.

Back-to-School Sleep Routines: How to Help Your Child Transition Smoothly

August 21, 2025
Back-to-School Sleep Routines: How to Help Your Child Transition Smoothly As summer winds down and the school year approaches, many families find themselves grappling with one tricky challenge: getting kids back on a healthy sleep schedule. Long summer evenings, travel, camps, and relaxed routines often mean later bedtimes and sleep-ins. But now it’s time to get back on track—because well-rested kids are better learners, better behaved, and better equipped to handle the demands of the school day.  As a pediatric sleep consultant, I work with many families during this transition. The good news? With a little planning and patience, it’s completely possible to reset your child’s sleep habits and start the school year strong. Why Sleep Matters for School-Aged Children Children between the ages of 6 and 12 typically need 9–12 hours of sleep per night , according to the American Academy of Sleep Medicine. Adequate sleep helps with: Memory and learning Emotional regulation Attention and focus Immune health Physical growth When children don’t get enough sleep, it can show up as moodiness, hyperactivity, poor academic performance, and increased susceptibility to illness. 1. Start the Transition Early Ideally, begin adjusting your child’s sleep schedule 1–2 weeks before school starts . Gradually shift bedtime earlier by 15–30 minutes every few nights , and do the same with wake-up times. This slow change allows your child’s internal clock (circadian rhythm) to reset more naturally. If school is just a few days away, don’t panic. Start now, and focus on consistency—even a few days of structured routine can make a difference. 2. Set a Consistent Bedtime and Wake Time Children thrive on routine. Try to keep bedtimes and wake times consistent—even on weekends . While a little flexibility is okay, large variations can disrupt their body clock and make weekday mornings harder. 3. Create a Calming Evening Routine A predictable, relaxing bedtime routine helps signal to your child’s brain that it’s time to wind down. This can include: A warm bath or shower Brushing teeth Reading a book or quiet storytelling Gentle music or white noise Dimmed lights and no screens Avoid stimulating activities (video games, roughhousing) at least an hour before bed. 4. Limit Screen Time in the Evenings The blue light from tablets, TVs, and phones can interfere with melatonin production, making it harder for kids to fall asleep. Aim to power down all screens at least 60 minutes before bedtime . 5. Optimize the Sleep Environment Make sure your child’s bedroom is: Cool (between 65–70°F) Dark (use blackout curtains if needed) Quiet (or use white noise if helpful) Comfortable (invest in a cozy mattress and bedding) Remove distractions like TVs and tablets from the bedroom if possible. 6. Be Patient and Consistent Adjusting to a new routine takes time, especially after a carefree summer. Some kids adapt quickly, while others may take a couple of weeks. The key is consistency . Stick to the new routine even if it feels tough at first. Your child’s body will adjust, and better sleep will follow. Final Thoughts Back-to-school season can feel hectic, but it’s also a great opportunity to reset your family’s routines. Supporting your child’s sleep now sets the stage for a smoother, healthier school year. If your child struggles with falling asleep, staying asleep, or resisting bedtime even with a consistent routine, it may be helpful to speak with a pediatric sleep consultant for personalized guidance. Here’s to a well-rested start to the school year!

Sleep Training Without Guilt: Navigating the Emotional Side of Sleep Coaching

By site-jVv_Pg • August 7, 2025
Sleep Training Without Guilt: Navigating the Emotional Side of Sleep Coaching A compassionate guide for tired parents facing pressure, shame, or online judgment As a pediatric sleep consultant, I’ve seen firsthand how deeply emotional the decision to sleep train can be. Parents come to me exhausted, desperate for rest — yet also burdened with guilt. They’ve read the forums. They’ve been sent the unsolicited articles. Sometimes, they’ve even been told they're harming their child by simply trying to get a full night’s sleep. Let’s be clear: wanting your child (and yourself) to sleep is not selfish. It’s not harmful. It’s human. And most importantly — it’s okay. The Shame Spiral: Where Does It Come From? There’s a lot of pressure on modern parents to do everything “perfectly.” Add in social media, parenting influencers, and endless advice, and suddenly sleep training becomes a moral debate instead of a personal decision. Common guilt-inducing messages parents hear: “If your baby cries, they’ll think you’ve abandoned them.” “Your baby will sleep when they’re ready — you just need to be more patient.” “You chose to have kids — losing sleep is part of the deal.” These statements are often well-meaning, but they’re not always rooted in science — and they certainly don’t take your unique child, circumstances, or mental health into account. What the Research Actually Says Modern, evidence-based sleep training methods — including gentle and responsive approaches — have been studied extensively. When done thoughtfully and with love, they do not harm a child’s emotional development or attachment to their caregiver. In fact, many families report that once sleep improves: Bonding feels easier. Parents are more present and less reactive. Children are more content during the day. Well-rested families function better. That’s not guilt-worthy. That’s essential. Sleep Training ≠ Abandonment One of the biggest misconceptions is that sleep training equals “crying it out” and leaving your baby alone, afraid, and ignored. That’s not the only way — and it's not the method most professionals recommend. Sleep coaching can be: Gradual Responsive Comforting Aligned with your values It’s not about ignoring your baby’s needs. It’s about helping them develop a skill — the ability to fall asleep independently — with your loving support. You Don’t Owe the Internet an Explanation One of the hardest parts of parenting today is doing it under a microscope. You post about sleep training, and suddenly everyone has an opinion. Even if you keep it private, the fear of judgment can creep in. Here’s the truth: You don’t have to justify your decisions to strangers on the internet. You are the expert on your child. You get to choose what works best for your family. Give Yourself Permission If you’re thinking about sleep training, or already doing it, and feeling guilty — take a deep breath. Then try this reminder: “I’m a good parent, doing my best. Supporting my child’s sleep is an act of love — not neglect.” You’re allowed to want rest. You’re allowed to set boundaries. You’re allowed to feel confident in your parenting, even when others disagree. You’re Not Alone Whether you're in the thick of sleep training or just exploring your options, know this: you're not doing it wrong just because someone else wouldn’t do it your way. If you need guidance, support, or just a non-judgmental ear — that’s what I’m here for. My blog is a safe, shame-free space for tired parents looking for real solutions and a little more peace.