All you need to do is push all naps, mealtimes and bedtime out by 15 minutes every two days. To give you an example of how this would work, if your child generally sleeps from 7pm-7am, you would move your schedule like this …..
- Monday & Tuesday: leave your child for an extra 15 minutes in bed in the morning till 7.15am, move all naps, mealtimes and bedtime later by 15 minutes, making bedtime 7.15pm
- Wednesday & Thursday: again move your entire schedule forward by 15 minutes, so get your child out of bed in the morning at 7.30am, and make bedtime 7.30pm
- Friday & Saturday: again move your entire schedule forward by 15 minutes, so get your child out of bed in the morning at 7.45am, and make bedtime 7.45pm
- Sunday (Daylight Saving’s time change): Get your child out of bed in the morning at 8am old time, which is now the new 7am.
- Consistent Routine
Children thrive on routine and consistency. So even though bedtime will be later (during the transition phase), the time of the day is actually less important than the routine and cues themselves. So be sure to keep all the same rules and sleep cues you normally would, and your child’s body will naturally unwind and prepare in response to the bedtime routine.
- Light Exposure
Our body clocks are all set by light and dark, so get your kiddies outside as much as possible during the day after the clocks have turned back. Getting natural sunlight during the day is the best way to naturally help the body adjust.
- Toddler Clock
If you have a toddler or child who is in a “big kids” bed, a toddler sleep training clock can be really helpful in showing them when it is time to get up for the day.
Lastly, be patient and give the time change a few days for your child to adjust. They will actually adjust a lot quicker than you think.