How to survive “TIME CHANGE” headache-free?!

How to survive “TIME CHANGE” headache-free?!


Here we are again like every time in March our topic of the month is: TIME CHANGE.

Yes! We LOVE this time of the year, especially since we are parents — aren’t we?! 

Well, couldn’t hide my sarcasm…

Obviously every single parent on this planet HATES time change, especially if you did a wonderful job at establishing a good bedtime schedule for your baby or child.

Depending on your child, the time difference of one hour can have a really huge negative impact on his or her sleep. Especially with this time change since your child is supposed to go to bed an hour earlier and most probably won’t be tired enough to fall asleep without some struggles.


Well, that’s what I am here for — to help you through the process of adapting your child’s inner clock.


It’s best to do it bit by bit. Every other day put your child to bed 15 min earlier. Oh, and of course do the same for naps.

Sometimes the math could be a bit confusing. And our tired mommy (or daddy) brains often are too overwhelmed to figure it out.

That’s why I created this little calendar for you:



Extra tips to make the transition easier:


  • Darken the bedroom well in the evening and ensure brightness in the morning. Light and Darkness will give your child’s body clock the right cues to adjust to the new time. Whenever you can, expose your children to natural (sun) light. Being outside will help to adjust their inner clock a lot faster.
  • Tire them out physically. Outdoor play, jumping, running, etc. Or if you have a smaller baby, go out as well to give them a lot of fresh air and have some “tummy time” or put them on the floor and play with them physically. This will help A LOT to give them enough sleep pressure to be tired enough to sleep well at an earlier bedtime.
  • Also change the rest of their daily rhythm, especially the timing of their food: Meals are fixed points in the day, which indicates to the child whether it is morning, lunch or evening. Gradually start with dinner a little earlier. Again, this will give your child’s inner clock cues what time it is and help to adjust faster.
  • While you implement the time change bit by bit, do not let your little one sleep longer in the morning, so that he or she will be tired in the evening and can go to bed a little earlier. If you put them to bed 15 min earlier then get them up 15 min earlier as well. 


You’ll see, soon everything will be back to normal!


Oh, and I forgot to share with you the good news. Although time changes can cause you some serious headaches twice a year — this time around if you have an “early bird” who tends to wake up too early, this issue most probably will disappear 🙂

Wish you all the best.


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