daylight saving and your little one: how to adjust sleep smoothly

23 Sept

Daylight saving is here again in New Zealand this weekend, which means the clocks are going forward by one hour. For adults, it might just mean feeling a little more tired for a few days, but for babies and toddlers, even a small shift in time can make sleep feel unsettled.

The good news? With a little planning (and some patience), you can help your little one adjust and keep sleep on track.

why does daylight saving affect sleep?

Babies and toddlers thrive on rhythm and predictability. Their internal body clocks — also known as circadian rhythms — are guided by light, darkness, and routine. When the clocks shift, bedtime and wake time suddenly feel “off,” which can lead to:

Taking longer to settle at bedtime
Early morning waking
Shorter or disrupted naps

Just like us, it takes their bodies a few days to adjust to the new schedule. There isn’t one “right” way to handle daylight saving. It’s about what feels best for your family. Here are three approaches you can use to navigate the time change:

1. gradual approach

If your child thrives on routine and predictability, a gradual approach works well.

Start a 4-6 days before the clocks change.
Shift bedtime, meal times and nap times by 10–15 minutes each day toward the new time.
By the time daylight saving begins, your little one’s body is adjusted, and the transition is much smoother.

This approach works best for babies and toddlers who prefer consistency and get unsettled easily with sudden changes.

2. go-with-the-flow approach

If life is already busy (and let’s be honest, it usually is), you can also take the “cold turkey” approach. This can work well for busy households and for children who are more adaptable. Here’s how to approach the go-with-the-flow method:

Stick to your usual routine before the clock changes.
On the day of daylight saving, simply follow the new time straight away and follow your child’s cues for sleep and meals.
Their body will naturally adjust over the next few days with consistency in routine and environment.

This approach is simple and low-stress, though it may mean a couple of early mornings or slightly later bedtimes while your child’s internal clock catches up.

3. mixture approach

If you’d like a middle ground between gradual and go-with-the-flow, you can ease in slightly while still keeping it simple.

Shift your little one’s routine by 10–15 minutes for two days before the clocks change. This helps their body start adjusting without needing a full week of changes.
Once daylight saving begins, shift the rest of the routine after the clocks have already moved forward.

This approach spreads out the adjustment just enough to make it manageable, perfect if your child is fairly adaptable but could still benefit from a small head start. I personally found this approach worked really well when they’re in a daycare environment making it harder to make the changes over a week leading up to daylight savings.

tips for a smoother transition

No matter which approach you choose, these tips can help your little one adjust more easily:

Keep the sleep environment consistent: Ensure the room stays dark for naps and bedtime, even with lighter evenings.
Stick to routines: Nap and bedtime routines provide security and predictability.
Be patient: Your child may be a little tired or wake earlier than usual for a few days — that’s normal!
Adjust mealtimes gradually: If your child eats at set times, shift meals slightly to match the new schedule.

Daylight saving doesn’t have to disrupt your child’s sleep. With these strategies, you can help them adapt while keeping everyone rested and happy.