Preparing Your Child for the End of Daylight Savings Time: A Sleep Consultant’s Guide

As we approach the end of daylight savings time on April 6th, 2025, many parents will be bracing themselves for the inevitable disruption to their little ones’ sleep schedules. While we may look forward to the extra hour of sleep, our babies and children often feel the effects of the clock changing much more acutely. Fortunately, with a few gentle strategies from the Oricom In-House Sleep Consultant Carlene from Sweet Dreamers Sleep Consulting, you can help your child adjust smoothly to the time change without too much stress on their little bodies.

In this article, we’ll go over why daylight savings can be difficult for your child, as well as a few effective methods you can use to help their internal clock adjust. Additionally, we’ll share a wonderful tool— the range of Oricom Sleep Trainer Clocks— that can be especially helpful for older toddlers and children as they learn when it’s time to sleep and when it’s time to wake up.

Why Daylight Savings Can Be Tough for Babies and Children

When the clocks go back, it essentially gives us an extra hour of sleep, but that doesn’t mean it’s easy for everyone, especially babies and toddlers who rely on consistent sleep cues and their internal body clock.
Our bodies have an internal body clock (AKA the circadian rhythm), which is naturally regulated by light and darkness. When the time changes, this rhythm is temporarily disrupted, leading to issues like:

• Difficulty falling asleep or staying asleep
• Waking up too early or too late
• Increased irritability and fussiness

For babies and younger children, their sleep cycles may be shorter and more sensitive to changes. For older children, adjusting to the time change can still throw off their routines, especially if they aren’t accustomed to changes in their bedtime.

Two Methods to Help Your Child Adjust Their Body Clock

There are a couple of gentle methods that can help ease your child into the time change without too much disruption. Whether your child is a baby, a toddler, or an older child, these strategies can be adapted to fit their needs.

1. Gradual Shift Method

One of the gentlest ways to help your child adjust is to gradually shift their bedtime by 10 to 15 minutes earlier each night in the days leading up to the time change. This can help their internal body clock get used to the new schedule before the clocks actually change.

For example, if your child currently goes to bed at 7:00 PM, begin shifting the bedtime earlier by 10 minutes every night for 3-4 days before the time change. By the time daylight savings ends, their bedtime will have shifted naturally, and they may be able to sleep through the change more easily.

For younger babies, you can use this same technique with naps or feeding times. This gradual approach will help their body clock catch up with the new schedule without too much discomfort.

2. Sunlight Exposure Method

Another method that works well, especially for older children, is to adjust the timing of their exposure to sunlight. Sunlight plays a significant role in resetting our internal clocks, so taking advantage of natural light can be a powerful tool to help with the transition.

• Morning Exposure: In the morning, try to get outside with your child as early as possible to expose them to bright natural light. This helps signal to their body that it’s time to wake up and be alert.
• Evening Exposure: In the evenings, make sure that the environment is dimly lit as bedtime approaches. Avoid bright lights or screens, as these can interfere with the body’s natural production of melatonin, the hormone that signals it’s time to wind down.

This method works best when you can create a consistent routine, so it’s ideal for families who can plan to get outside in the morning or keep the lights low at night.

Helping Toddlers and Older Children with Oricom Sleep Trainer Clocks

For older toddlers and children who are learning to follow a schedule, the Oricom Sleep Trainer Clocks are a fantastic tool to help them understand when it’s time to go to bed and when it’s time to wake up. This clock is designed to make the process of learning sleep routines both fun and effective.

The Oricom Sleep Trainer Clock Features:

• A sleep trainer feature: The clock changes colour to signal when it’s time to go to bed or when it’s ok to get up. In the morning, the clock will turn yellow to let your child know it’s time to wake up. In the evening, the clock will turn red to indicate it’s bedtime.
• Simple visual cues: Toddlers and young children often struggle with abstract concepts like time, but a color-coded system gives them a concrete visual cue they can understand. This is especially helpful when transitioning to a new routine after daylight savings.
• Gentle alarm sounds: If your child is used to waking up to an alarm or sounds in the morning, this clock can provide a gentle and soothing wake-up experience without startling your child.

By using a sleep trainer clock, your child can develop a greater sense of independence around their sleep routine, while also feeling more secure and confident in knowing when it’s time to go to bed or wake up.

Additional Tips for a Smooth Transition

• Stick to a Routine: Consistency is key. Even during the time change, try to keep your bedtime routine as familiar and soothing as possible, whether it’s a warm bath, reading a favourite book, or soft music/singing. Predictability helps children feel more relaxed and ready for sleep.
• Avoid Overstimulating Activities Before Bed: On the days leading up to the time change, try to avoid activities that can overstimulate your child, like screen time or rough play. Instead, opt for calm, relaxing activities that can help signal it’s almost bedtime.
• Patience is Key: Finally, remember that it might take a few days for your child’s body to adjust to the time change. Be patient with their sleep disruptions, and try to offer comfort and reassurance during any wakeful periods during the night.

Conclusion

While daylight savings can be challenging for families, with a little preparation, you can help your child adjust to the time change in a gentle and supportive way. By using methods like gradually shifting sleep times and incorporating natural sunlight, along with helpful tools like the Oricom Digital Sleep Trainer Clock, you can ensure your little one’s transition is as smooth as possible. Remember, the goal is to make the shift feel as natural and comforting as possible for both you and your child. Happy adjusting!

Written By: Carlene Rotblat from Sweet Dreamers Sleep Consulting

Carlene is a Certified Gentle Baby and Toddler Sleep Consultant, AHPRA registered Nurse and mum with over 12 years experience in the field. As a gentle sleep consultant, Carlene focuses on responsive and holistic approaches to sleep without the use of controlled crying or cry it out. She provides consultations and personalised sleep plans to families all across Australia and can assist children from 0-6 years of age. Carlene also developed Baby Sleep Pods, a universal pram cover designed to support sleep on the go and lifestyle flexibility.

Carlene hopes to help as many families as she can, get the sleep they need, in a gentle way that fosters children’s’ needs for support and reassurance, whilst helping them to feel happy and confident to have better quality, independent sleep.

You can find Sweet Dreamers Sleep Consulting at https://www.sweetdreamers.com.au or on Instagram @sweetdreamerssleepconsulting.

If you wish to purchase your own Baby Sleep Pod you can find them at www.babysleeppods.com.au and use the code ORICOM15 for 15% off your order, FREE Standard Shipping Australia wide and FREE Gift.