Spring Forward Sleep Solutions: Helping Your Toddler Adjust to the Time Change
A good night’s sleep is essential for toddlers’ growth, development, and overall well-being (for us moms, too!!!). However, many parents struggle with bedtime battles, night wakings, and overtired little ones. With the upcoming spring forward time change, sleep disruptions can become even more challenging. In this post, I’ll cover practical tips to help your toddler adjust smoothly and establish healthy sleep habits beyond the upcoming time change.
The spring forward time change can be tough on toddlers (and parents!). Here are three tips to make the transition smoother:
1. Gradual Bedtime Adjustment
A few days before the time change, shift your toddler’s bedtime earlier by 10-15 minutes each night. This helps their internal clock adjust more smoothly rather than suddenly losing an hour.
2. Maximize Natural Light
Expose your child to plenty of natural light in the morning to help regulate their circadian rhythm. Open blinds, go outside, and get fresh air to signal to their body that it’s time to wake up.
3. Keep Routines Consistent
Stick to your usual bedtime routine (bath, books, cuddles, etc.) to provide comfort and signal that it's time to wind down, even if the clock says otherwise. Consistency helps toddlers feel secure during the adjustment.
And…here are my top sleep tips beyond the time change:
Understanding Toddler Sleep Needs
Recommended sleep hours by age: Toddlers typically need 11-14 hours of total sleep per day — this includes night sleep + naps.
Signs of an overtired vs. well-rested toddler: Irritability, difficulty settling, and frequent night wakings can indicate overtiredness, while a well-rested toddler wakes up happy and refreshed.
Sleep regressions: Temporary disruptions in sleep due to developmental leaps, teething, or routine changes. Maintain consistency to help your child through these phases. I am not a doctor, but for teething toddlers, Motrin worked best for us!
Creating a Consistent Bedtime Routine
Why routines matter: Predictable bedtime rituals provide comfort and signal to toddlers that it’s time to sleep.
Step-by-step bedtime routine: Bath, pajamas, bedtime story, cuddles, and lights out (+ put a limit on the number of books your little one gets to read each night and stick to it).
Calming environment: Dim lights, quiet activities, and a consistent sleep space help toddlers settle down (dads, we are looking at you…no post-bath wrestling haha).
Ideal Sleep Environment
Room temperature & lighting: Keep the room cool (65-70°F) and dark with blackout curtains. If your child wears a sleep sack, check temperature recommendations on the product.
White noise machines: Help drown out household noises and create a soothing sleep atmosphere.
Comfortable bedding: Choose a firm, safe mattress, breathable sleepwear, and a familiar lovey if age-appropriate.
Handling Bedtime Battles
Common resistance: Stalling, tantrums, and demands for more books or drinks.
Setting clear expectations: Use bedtime charts and gentle reminders to reinforce routines.
Positive reinforcement: Praise and small rewards for staying in bed can encourage good sleep habits.
Naps and Their Impact on Nighttime Sleep
Nap needs by age:
12-18 months: 1-2 naps per day (We transitioned our kids to 1 nap at 12 months).
18 months-3 years: 1 nap per day
Transitioning from two naps to one: Shift nap time gradually and offer quiet time if needed.
Signs it’s time to drop naps: Resistance to naps, later bedtimes, or waking up too early.
Dealing with Night Wakings and Early Wake-Ups
Common causes: Hunger, discomfort, nightmares, or overtiredness.
Handling nightmares and night terrors: Offer comfort but keep interactions minimal to avoid stimulating your child.
Solutions for early wake-ups: Ensure bedtime isn’t too late, use blackout curtains, and offer a toddler-friendly clock to signal wake-up time.
Sleep and Toddler Nutrition
Foods that promote sleep: Bananas, oatmeal, and dairy contain sleep-inducing nutrients.
Avoiding sugar and caffeine: Keep sugary treats and chocolate out of the evening routine. If the kids are getting a sweet treat, I try to give it to them post-nap v after dinner.
Hydration and night wake-ups: Offer water earlier in the evening to prevent midnight thirst.
Special Sleep Situations
Travel and sleep habits: Bring familiar items like a sleep sack or white noise machine to maintain comfort.
Sleep during illness or milestones: Offer extra comfort while keeping sleep routines as normal as possible.
Helping your toddler sleep well takes patience and consistency, especially during the spring forward time change. By gradually adjusting bedtime, maximizing natural light, and maintaining routines, you can ease the transition and support restful sleep. Share your toddler sleep struggles and tips in the comments over on Instagram —I’d love to hear what works for you!