Newborn Sleep Training: Help Your Baby Adjust to Time Changes
As a time change approaches, many parents start thinking about how the upcoming shift will affect their baby’s sleep schedule. Whether it’s "falling back" during Daylight Saving Time or adjusting to travel-related time zone shifts, babies are often more sensitive to these changes than adults. The good news is that with a little preparation, you can help your baby adjust smoothly to the time difference and minimize disruptions with the knowledge of newborn sleep training experts.
Here are our tips for making a schedule transition easier for your family.
1. Communicate The Changes Gradually
To help your baby adjust to time changes from shifting time zones, if possible, begin small changes a few days before to avoid any drastic ones. Start by shifting their bedtime and nap times by 10- 15 minutes each day to get them accustomed. For example, if the clock is going to “fall back” an hour, meaning your baby’s 7:00 pm bedtime would suddenly feel like 6:00 pm instead, start by setting bedtime to 7:15, 7:30, and so forth. If this is followed up logically, then parents will find it much easier to deal with schedule changes down the road.
2. Stick to Your Baby’s Routine
Keeping a bedtime routine is also important as infants blend. Spend 10 to 20 minutes before the set time singing a lullaby while rocking them, bathing, or reading a book. The baby starts associating these steps with sleeping, regardless of the time shown on the clock. Familiarity will help soothe any confusion caused by the time change.
3. Get Outside for Daylight Exposure
Getting fresh air and sunlight assists in resetting the circadian rhythm, and improves proper sleeping patterns in babies. After the change, simply place your baby outdoors in the morning. The natural light will help your little one adjust to the new schedule. Infants’ circadian rhythms are easier to shift after undisturbed sleep.
In the late first hours of the evening, cover the baby and make sure the surroundings are cozy and dim to signal that it is bedtime. Avoid bright screens like TVs or tablets at these times. This helps to soothe the baby’s body to rest and helps synchronize the brain to use the new schedule.
4. Be Patient with Sleep Transitions
For your baby to fully adjust to the time change, it is acceptable for them to take a few days. During this transition, you may experience some fussiness or difficulty falling asleep. Try your best not to panic. As flourishing participants, we need to be patient. Your baby may require some additional soothing and reassurance while their body gets acclimated to the new changes, try offering some extra rockings, cuddles, or a lullaby to help them get settled.
5. Limit Overstimulation Before Bed
Around the days when the time shifts approach, make sure to stay away from activities that can highly stimulate your baby before bedtime. Highly stimulated babies usually prove to be more challenging to settle down to sleep which tends to complicate adjusting to a new schedule. Make it a point to relax during the last hour before sleep to help your baby feel more ready for bedtime.
6. Stick to the Feeding Schedule
Similar to sleep, you will likely have to slowly adjust feeding times as well. Be sure to tweak meal and bottle feeding times by ten to fifteen minutes each day like how you try to shift their sleep. Doing this will ensure that your baby’s feed cues conform to the unobserved schedule aiding them to not feel out of rhythm when adjusting to the time shift.
7. Don’t Rush It—Give Your Baby Time
There's a chance your baby might not adjust to new time changes as quickly as you anticipate. Depending on your child’s age and overall mood, it could take them a couple of days or even a week to fully adjust. If everything does not fall into place by the anticpated date, try not to stress – make sure you give them the support they need and trust that their sleep cycles will return to normal eventually.
8. Use White Noise to Help with the Adjustment
Adjusting to a new schedule can be difficult, but white noise can help signal bedtime while covering up any loud household activities that disrupt your baby's sleep. If your child is used to white noise, keep using it during the transition, white noise can make them feel comfortable and help them ease into the new schedule.
You’ve Got This, Momma.
The change of timezone - including the upcoming one - can be difficult to adjust to for both parents and babies. But these shifts can be managed with gradual planning and routine changes which disrupt your baby's settled schedule as little as possible. With some time, repetition, and minor tweaks, your baby will be back on the right track, which means more efficient sleep for the family. Best of luck! Restful nights are on the way!
Looking for Personalized Sleep Training Support?
We’re helping Las Vegas Families and Virtual Clients Achieve the Sleep They’re Dreaming of! Schedule a Complimentary 30-minute Consultation to Discuss Your Unique Newborn Care Needs.
