Our sleep is governed by our internal biological clock. This clock is influenced by several factors: exposure to daylight, natural sleep cycles, our meal schedule, and our daily activities. When we change the time, this fragile balance is temporarily disrupted . Each person is sensitive to it in a personal way. This is also true for children.
In babies under 6 months old, the impact of the time change is less noticeable, as the infant has not yet developed circadian rhythms (day/night). In babies over 6 months old, however, Children experience a change in their daily routines . This change in schedule can lead to disruptions for a few days. Among the most common effects are loss of appetite, sleep disturbances, or a grumpy mood. Ouatine & Cumulus helps you find solutions to help your baby adapt to this change.
Daylight Saving Time and Sleep: What You Need to Know ⏲️
When we switch to daylight saving time , falling asleep can be more difficult because the days get longer and the evening light delays the production of melatonin , the sleep hormone. Conversely, with winter time , night falls earlier, and some babies may wake up much too early, which shortens their night and can lead to sleep debt. In both cases, this shift can lead to periods of irritability, fatigue, or difficulty falling asleep, especially in infants and young children whose rhythm is not yet fully stabilized.
The adjustment time varies from baby to baby, but it usually takes a few days to a week for their internal clock to fully adjust. By adopting good practices, this transition can be facilitated and your little one will quickly regain peaceful sleep.
1. Gradually adjust bedtime ⏰
One of the best ways to prepare your baby for the time change is to anticipate it . Rather than disrupting their schedule overnight, try gradually shifting their sleep schedule . Ideally, start three to four days before the time change , adjusting nap and meal times by 10 to 15 minutes per day.
This smooth transition avoids a sudden shock and helps the body adapt naturally. For a time change towards summer , you will need to shift the schedule by gradually delaying bedtime, while in autumn , you will need to move it forward. to avoid waking up too early.
2. Rely on natural light to regulate your internal clock 🌞
Light plays a key role in babies' biological rhythms. Their internal clock synchronizes largely thanks to exposure to natural light, which influences melatonin production and helps structure wake-sleep cycles.
When we switch to daylight saving time, it will be darker again in the morning, while evenings will be lighter for longer. One option is to change nothing ... this is the solution if you want an extra hour of sleep. 😉 You put your baby to bed at the usual time – 7 pm for example – winter time, which corresponds to 8 pm/daylight saving time, and he will probably wake up later, keeping his biological rhythm. If your organizational constraints force you to follow the time change, it is better to anticipate as explained previously.
In the morning, you will need to light up the room to help your baby wake up. A short morning walk is a great way to help his body understand that the day is beginning. Conversely, in the evening, gradually dim the lights in the house an hour before bedtime to signal that night is approaching.
When we switch to winter time, the sun rises an hour earlier and night also falls an hour earlier. To maintain your baby's circadian rhythm, remember to give them more light at the end of the day and, in the morning, cover the windows of their room well to prevent them from waking up too early. After their snack, get some fresh air, play and let your little one run around. Then end the day with some quiet time to help your baby relax.
💡 Beware of the sun's rays
Exposing your child to natural light does not mean putting them in direct contact with the sun's rays. It is essential to protect babies from the sun, as their skin is extremely fragile and does not yet produce enough melanin to defend against the harmful effects of UV rays. Direct exposure can, in the short term, cause sunburn and increase the long-term risk of skin damage. On the other hand, natural light remains beneficial for their development, particularly for regulating their biological rhythm and synthesizing vitamin D. Therefore, it is recommended to prioritize walks in the shade or under light protection in order to enjoy the benefits of daylight without danger.
3. Maintain reassuring bedtime rituals 🛁
Babies are particularly attached to routines , which allow them to orient themselves in time and associate certain gestures with key moments of the day. A well-established bedtime ritual is therefore a real ally to help baby get through the time change without stress.
Maintaining the same steps each evening – a warm bath, a story, a lullaby, a cuddle chosen according to your baby's preferences – promotes a soothing transition to sleep. Even if the schedule varies slightly, the sequence of the ritual should not be changed . This reassures the baby and allows them to fall asleep more serenely, even if their biological clock is still adapting.
4. Don't force baby to sleep if he/she isn't ready 💤
A common mistake is trying to impose a new sleep schedule too abruptly . A baby who is too tired or not yet ready to sleep will tend to become upset and resist sleep, which can make bedtime even more difficult.
Observe your baby's signs of tiredness: yawning, rubbing their eyes, decreased activity, grumbling . If they seem tired before the scheduled time, it is sometimes better to gradually guide them towards sleep rather than waiting for a precise time. Conversely, if they are not sleepy, slightly lengthen the bedtime ritual with calm moments to help them relax.
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5. Be patient and kind 👪
As with any change, adapting to a new schedule doesn't always happen overnight. Some babies adjust very quickly, while others may take several days to regain their balance. Each child is unique , and it's normal for this transition to take time.
If your baby wakes up earlier than usual or has trouble falling asleep, try to stay calm and don't put too much pressure on yourself. The more relaxed you are about this change, the more relaxed your child will be. Babies are very sensitive to your mood and react accordingly! The key is to adopt a caring approach and respect their pace while maintaining a reassuring environment. In the following days, observe your child, their hunger and tiredness cues, follow their own rhythm and respond to their needs . This will help them adapt as quickly as possible. With a little patience and gradual adjustments, everything will naturally fall back into place.
