Daylight savings ends

As daylight saving time ends, many people celebrate gaining an extra hour of sleep. But for parents? Not so much. Instead of a leisurely lie-in, they’re often met with early wake-ups and disrupted sleep schedules.

In different parts of the world, daylight saving time changes happen at different times of the year. For those in Australia, New Zealand, and other Southern Hemisphere locations, the clocks "fall back" in March–April. Meanwhile, in the Northern Hemisphere (like the U.S., Canada, and most of Europe), clocks "spring forward" around the same time.

How does the time change affect sleep?

Our bodies follow a natural 24-hour cycle called the circadian rhythm, which is largely influenced by light and darkness. When the clocks shift, our internal clocks don’t adjust instantly, which can lead to sleep disturbances. Babies and young children, who thrive on routine, may struggle the most with these changes.

How to prepare for the time change

Do nothing

Or perhaps it slipped your mind? Either way, babies and toddlers are incredibly resilient and can adapt to change, given some time. All you need to do is be patient and allow them to settle and naturally gravitate to their old schedule (as the new times). Some kids adapt in just a few days, while others may take up to two weeks.

Extra tips for this method

Try extending wake windows by 10-15 minutes and pushing for full naps. If your little one struggles to extend their wake window, take them outside. Sunlight suppresses melatonin and can help give that boost. Begin the morning on a positive note. When it's time to get out of the cot, be enthusiastic and super happy to make them feel like the little sleep thing is a great achievement. Raise the blinds, turn off the sound machine, and take them out of the room to start the day.

If you're trying to extend those mornings, ensure their sleep environment remains dark and continue using the sound machine as it will "trick them" into thinking it's still nighttime because the sunlight will start to creep in earlier due to the time change.

Gradual shift

Push bedtime and wake-up times later by 10–15 minutes each day in the week leading up to the change. This helps ease them into the new schedule with minimal disruption.

Here's an example of the shift:

Faster shift

Instead of a slow transition, you can cut the shift shorter by shifting mornings and bedtime by 20–30 minutes, typically taking 2–3 days.

Here's an example of the shift:

Do it after

On the day of the time change, some babies may naturally sleep in a bit longer, which can be a welcome relief. If this happens, just start the routine at this sleep-in time, and if this continues the next morning and the one after that, it is safe to say this is what their days will look like. However, if they don't, widen wake windows by 10-15 minutes throughout the day to push out bedtime.

Best approach and advice based on age

Newborns

Newborns are still developing their circadian rhythm, so they won’t be significantly impacted by the time change. Ignore the time change and follow their cues and short wake windows. Pushing them too much can lead to overtiredness. If naps are short, try assisting them with rocking, babywearing or any other way you know will extend those naps.

4 - 24 months

Keep their room pitch black and continue using the sound machine to minimise early wake-ups. As mentioned above, the morning sun will start to creep in earlier due to the time change.

If you're shifting their schedule in increments, keep them in their room during that time and start their wake window when you take them out.

2 - 5 years

Older children may take a few days to adjust. If you're struggling with those later bedtimes due to the added time, I have a free mini-guide for toddlers and bedtime. A great tool for this age is the OK-to-wake clock. This way, you can do the time change based on colour. The different colours help signal that it's still sleep time or time to wake.

Different types of sleepers and the time change

The ones who sleep in

If your child naturally sleeps in, simply wake them up at the new desired time once the clocks change - easy!

Early risers

Daylight saving time can be tough for parents of early risers. Instead of getting an extra hour of sleep, your 5am wake-up may shift to 4am. First, let’s address why your little one is waking up early in the first place. I’ve got a whole blog dedicated to tackling early rising.

If you look at this in a positive way, you can use the extra hour in the morning to work in your favour. When they wake up too early, you don’t need to get them up and start the day. Leave them in their sleep environment, keep the lights off and sound machine running. They may stay awake, and their brains continue to rest, or they’ll fall back asleep.

Late bedtimers

If your child usually has a late bedtime (e.g., 8:30pm), the time change actually works in your favour. Their new bedtime will shift to 7:30pm, which could help establish an earlier sleep routine. Just make sure to wake them up at the correct time in the morning so their old schedule doesn’t creep back in.

Are you finding their sleep a struggle, even before the time change?

Having a solid sleep foundation can often help babies and toddlers navigate changes more seamlessly, with minimal or no noticeable effects on their sleep. If you need more help with the time change, early rising, or other sleep struggles you may be facing, here’s a discount code. Use the code "EARLY" at checkout for a quick rescue.

I offer various resources such as sleep guides and one-on-one options like sleep plans and phone consultations. We've helped over 300 families in similar situations and if you think you could benefit from additional support during this time, I have the perfect resource: the "4-24 Month Sleep Guide." This guide is filled with solutions to help with. For newborns, the "0-3 Month Sleep Guide" could help you in those first few weeks.

If you feel you might need more personalised support, I offer phone consults, and one-on-one support through plans. These services allow us to work closely together and address your specific needs.

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Disclaimer: This blog is for informational purposes only and is not a substitute for professional medical advice. Always consult your healthcare provider for personalised guidance regarding your baby's health and well-being, Babee Dreams does not give medical advice.

Written by Alexandra Selekos I'm the founder of Babee Dreams, a certified sleep consultant and a mum of three. My approach is based on studies, training through The Sleep Consulting Academy, successful outcomes experienced by those who have used my methods and the instincts of a mother. My approach will help your baby achieve their best sleep, whilst always feeling reassured, loved and never neglected.