Twice a year, the clocks change and every parent with a baby asks the same thing: do I need to do something about this?

You don't have to. But if you'd like to skip the 5 a.m. wake-ups in the fall and the bedtime battles in the spring, a little prep goes a long way. Here's how to do it without overthinking it.

Do babies adjust to daylight saving time on their own?

Yes, eventually. Your baby's body runs on its own internal clock, set mostly by light, feeding and routine. When the clock on the wall jumps an hour, their body is still on the old time for a while. Left alone, most babies drift onto the new time over a week or two. The catch is that week or two can be rough.

Should I adjust my baby's schedule before the time change?

If your baby has a predictable routine, I'd prep. Moving things a little at a time before the change is easier on everyone than fixing it after. If your baby is a newborn without much of a schedule yet, don't stress. Newborns sleep and eat around the clock anyway, so just shift to the new clock times and follow their cues.

Here's how to fall back (November) without the 5 a.m. wake-ups

When clocks fall back, your baby's usual 6 a.m. wake-up shows up at 5 a.m. on the clock. So you push their day later before the change.

Starting the Wednesday before the change, move bedtime (and naps, if you can) 15 minutes later each night:

• Wednesday: 15 minutes later
• Thursday: 30 minutes later
• Friday: 45 minutes later
• Saturday: a full hour later

On Sunday, the clock catches up and bedtime lands right back where it normally is.

Here's how to spring forward (March) without the bedtime battle

When clocks spring forward, your baby isn't tired yet at their usual bedtime. So you pull their day earlier before the change.

Starting the Wednesday before, move bedtime (and naps, if you can) 15 minutes earlier each night: 15 minutes Wednesday, 30 Thursday, 45 Friday, and a full hour Saturday. By Sunday, bedtime lines back up with the clock.

Here's how to make sure you actually do it

Pick up your phone and set a reminder for the Wednesday before the change that says "Bedtime 15 min later" (fall) or "Bedtime 15 min earlier" (spring). Thirty seconds now saves you a rough week.

What about naps?

Move naps by the same 15 minutes each day, along with bedtime. If a nap runs short, don't panic. A slightly off nap day or two is normal while their body catches up.

What about feeding and nursing?

Feeds shift right along with sleep. If your baby feeds on a loose schedule, nudge each feed by the same 15 minutes. If you're nursing on demand, keep following your baby's cues. Their hunger will move to the new clock as their sleep does. If you pump on a schedule, shift your pumping times gradually too so your body has time to adjust.

What about toddlers?

Same plan, same 15-minute steps. Toddlers can be more stubborn about it, so keep the routine exactly the same (bath, book, bed) and let the routine do the work. A toddler clock that changes color when it's okay to get up helps a lot with the fall back early wake-ups.

How long does it take a baby to adjust to the time change?

With the 15-minute plan, a lot of babies are close to normal by the Monday after. Without prep, give it about a week. Some babies take a little longer, and that's okay too.

Missed the prep?

It happens. If the clocks already changed and your baby is up at 5 a.m., here's how to fix an early wake-up after the time change.

Here's how to make those later (or earlier) bedtimes easier

Stretching bedtime means a tired baby holding on a little longer. A pacifier your baby actually takes keeps that stretch calm instead of a meltdown.

If you don't have one picked out yet, start with a kit that has all three nipple shapes (Nursing, Standard and Orthodontic) so you're ready for whatever your baby likes:

Heirloom Sample Kit
Plastic-free, hand-finished, made in the USA.

Flex Sample Kit
The more affordable way in, same nipple system, made in the USA.

And grab my free guide on how to introduce a pacifier so the first try goes smoother.

Change your clocks, check your pacifiers

While you're changing the clocks, look over every pacifier in the house. Here's how often you should really replace your baby's pacifier.

Lindsay
Founder, Soothe Beginnings