Day light Savings advice from Baby Sleep Consultant

Day Light Savings – a time that every parent, even the ones with the best sleepers, dread!

The time will be moving forward by an hour this weekend, so you are essentially loosing an hour eg 7pm bedtime becomes 8pm bedtime.

7am wake up becomes 8am… which sounds dreamy unless you have work, kindy, school and life commitments!

Good news for those of us with babies or toddlers waking early, your 5am wake up becomes 6am on Monday, problem solved! If this is you, ignore both charts below and do not adjust anything for daylight savings.

There are a few things that you can do to help your babies and your entire family adjust, depending on the weather you are proactive or reactive – see the “action plan” below. The examples are based on your day being 7am-7pm. If you do a 6am-7pm day or 6am-6pm, or 6.30am-7pm, the same rules apply, 15 minutes every 2-3 days is the easiest way to adjust your body clock to this change over.

Action Plan

Move naps backwards by 15 minutes every day or 2 until they have moved an hour backwards over a week.

If you are proactive –

Monday Wake up 15 minutes earlier so 6.45am not 7am Offer feeds and naps 15mins earlier than usual Bed time 6.45pm instead of 7pm
Tuesday Same as Monday Offer naps and feeds 15 minutes earlier than usual Same as Monday
Wednesday Wake up at 6.30am Offer feeds and naps 30 minutes earlier than usual Bed time 6.30pm
Thursday Same as Wednesday Offer naps and feeds 30 minutes earlier than usual Same as Wednesday
Friday Wake up at 6.15am Offer naps and feeds 45 minutes earlier than usual Bed time 6.15pm
Saturday Same as Friday Offer naps and feed 45 minutes earlier than usual Same as Friday
Sunday 7am wake up! (old 6am) Nap and feed times back to normal times on new clock time! 7pm bed time again (6pm old time)

If you are reactive

Monday Wake up 15 minutes earlier so 7.45am new time Offer naps and feeds 15 minutes earlier Bed time 7.45pm instead of 8pm
Tuesday Same as Monday Offer naps and feeds 15 minutes earlier Same as Monday
Wednesday wake up time 7.30am Offer naps and feeds 30 minutes earlier Bed time 7.30pm
Thursday Same as Wednesday Offer naps and feed 30 minutes earlier Same as Wednesday
Friday wake up at 7.15am Offer naps and feeds 45 minutes earlier Bed time 7.15pm
Saturday Same as Friday Offer naps and feed 45 minutes earlier Same as Friday
Sunday 7am wake up! Nap and feed times have been pushed forward an hour 7pm bed time

Babies daily biological clocks or rhythms are regulated by when they feed, sleep and when they are exposed to light and darkness, so by moving their exposure to these things by 15 mins we help them to gradually adjust their clocks.

Also make sure that with these lighter evenings and mornings their rooms are super dark to encourage better sleep. Check out www.sleepytot.co.nz for a great range of black out solutions or sleep trainer clocks for your toddlers.

Emma Purdue

Emma is the owner and founder of Baby Sleep Consultant, she is a certified infant and child sleep consultant, Happiest Baby on the Block educator, has a Bachelor of Science, and Diploma in Education.

Emma is a mother to 3 children, and loves writing when she isn’t working with tired clients and cheering on her team helping thousands of mums just like you.

Our Baby Sleep Program helps tired parents TO DEVELOP HEALTHY SLEEP HABITS BY FOCUSING ON NAPS, SETTLING AND NIGHT SLEEP.

  • Empowered: Feel empowered as a Mum as you learn to understand your growing baby’s needs and cues.
  • Simple effective setting: Gentle, proven self-settling, evidence based techniques.
  • Content happy baby and parents: Better sleep creates content babies & happy parents.
  • Freedom: Predictable routines and longer nights creates freedom. Solve your sleep problems for more freedom.
  • Work with your babies circadian rhythm: Work with your biological clock for faster results.
  • Awesome naps & nights: You’ll create consistent naps and nights with our support.

Try our online sleep program, complete with FREE email support.

0-3 months

3-8 months

9-18 months

18 months – 4 years

My baby has reflux can you help?

When your baby has reflux, feeds can be difficult and your baby can be in a lot of pain both during and after feeds. This pain can cause feeding aversions and failure to thrive. This is why true GERD (Gastroesophageal reflux disease) needs to be treated by a doctor. Once your baby’s doctor is satisfied your baby is feeding well, and you have the right medication or formula then we can start a sleep plan and you will be successful.

My baby has colic will this help?

Colic is defined as 3 or more hours of crying per day in infants. Crying subsides in the second second trimester. If you are still experiencing colic symptoms, speak to your baby’s doctor about whether this could be reflux, an allergy, or over tiredness. We can help you work on better sleep with this program at the same time as your doctor investigates the pain and crying.

What if the program isn’t working?

We have a dedicated help line to ensure your success. Just email our team via the details in your program and a certified, experienced and friendly sleep consultant is ready to stare you in the right direction to ensure your success!

My baby was born early, can you help?

Sleep is neurological so we always work off your babies neurological age, that is their corrected age. When you look at our sleep programs purchase the program that your babies corrected age fits into.

What if I have questions or need more help?

Our sleep programs come with private email support. You don’t have to post in any public forums or groups, just email the exclusive helpline that our team of certified sleep consultants look after and we’ll answer all your questions and help you on your way.

Can this program help with my babies night sleep?

Yes, all our online sleep programs contain night sleep plans. We will teach you how to move from multiple night feeds to 2 or 1 or none (depending on what is age appropriate and appropriate for your baby.) Don’t worry we will show you to figure this out too. If your baby is unsettled at night but not feeding, our plans will help you with consolidated night sleep and self settling when age appropriate.

My baby is cat napping can you help?

Cat napping is a very normal physiological stage that your baby goes through. At this stage (3-8 months old), cat napping can start to be a long term issue and compound into over tiredness and affect night sleep and your babies happiness. Good news, this is a great age to work on re-settling, self settling and better longer naps!

I have 3 children, can this work with my family?

I totally understand how busy life is with 2, 3 or more children! Even if you need a flexible schedule we can still work on settling regular naps (some on the go!), and better evenings and night. Flick our consultants any specific questions about your family’s schedule of activities and we can help you work out what is possible nap wise.

I don’t want a fixed routine, can you still help?


Yes. A fixed routine is one option, regular naps and regular awake times is another. Both are valid and you are welcome to do what works for your family. We understand you are all different and what works best for one family won’t be best for another.

I’m formula feeding, can you still help?

Yes we have specific advice for formula feeding parents, and we support your decision to feed any way you choose. We even have a special video series on formula feeding and everything you need to know. Just ask our consultants about this extra if you need it.

I’m exclusively breastfeeding, can I follow your plans?

Yes! While breastfeeding babies need to feed frequently they still need quality sleep day and night. We have specific advice for breastfeeding mums and an exclusive discount on Julia Daleys breastfeeding course if you need extra help.

I’m bed sharing, can your program help me stop?

Yes. We often fall into bed sharing, we call this reactive bed sharing. Or we have simply changed our mind, and moving on from bed sharing we need some support. Our programs and consults will guide you through gentle sleep methods, which are more appropriate for most bed sharing babies who are moving towards independent sleep in the cot.

I’m feeding to sleep, can you help me stop?

Yes. Feeding to sleep is a common sleep association and one that works well for lots of newborns. Often we need to move on from feeding to sleep when it starts to cause short naps, or prolonged settling or frequent night wake ups as baby looks for their association to go back to sleep over and over again at night. We can teach you how to teach your baby to self settle and move on from feeding to sleep when the time is right.

I’m rocking to sleep, is their a solution?

Yes. These are common sleep associations, we refer to this as assisting to sleep. Let us show you ways you can develop independent sleep and settling strategies with our online sleep program, or one on one consult.

Is this program based on Cry It Out?

No. Cry it out is the common name for a sleep training method where you put baby down and don’t respond or check until they are fast asleep. There is no CIO involved in this program as we feel this should be only done under proper supervision. Instead we have included all our very gentle approaches and more mainstream techniques for you to choose from.

Is this based on Science or Art?

Both! As a scientist I (Emma) have spent over 8 years researching the science of sleep. I have educated and certified over 500 consultants around the world as sleep consultants, and have worked with thousands of clients. I love the scientific explanations of why we see the sleep patterns we see, and this science helps us to shape plans and solutions that we know will work. But there’s an element of art to getting a baby to sleep, understanding the right combination of things that will work best, and this is where your instinct comes in.

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