Shifting Your Schedule {Time Change, Time Zones, etc.}

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Tips for shifting your schedule. This post outlines how to change your child’s schedule for the time  change or for traveling to different time zones. You can also use these tips to change the schedule to fit your needs better.

Tips for shifting your schedule. This post outlines how to change your child's schedule for the time  change or for traveling to different time zones. You can also use these tips to change the schedule to fit your needs better.

There are many reasons you might want to shift your schedule. You might be faced with a time change where you are moving your clocks forward or backward one hour. You might be traveling to a different time zone, either for a visit or for a move. You might just want it changed because shifting it some would make more sense in your family at the current moment.

No matter your reason for shifting, strategies for doing so are the same. Here are some strategies for you to try the change.

Different Ways to Shift the Schedule

Slow and Steady Shift

If you are in a situation where you can shift the schedule slowly, this is a really easy way to approach the time change. I find this to be the best method with babies, pre-toddlers (12-18 months), and young toddlers. If your child is one who doesn’t handle change well and you know waketime length is crucial down to the minute, this is also the best strategy for you even if you have an older toddler or young preschooler.

This likely will not work for you if you have your schedule designed to work around your work schedule or an older child’s school schedule.

The benefit of this method is that it is pretty low-impact on the child. The change are so slow and minimal that the child easily and slowly adjusts.

The down side to this method is that your normal schedule is totally off for about a month–at least two weeks will be really off. That can be frustrating.

Here is how it works:

  • Decide on a timeline. The whole thing takes 3-4 weeks, so you can start 3-4 weeks before your change or start two weeks before and work on it two weeks after, or one week before and work on it 2-3 weeks after…it is up to you.
  • Week one: Move your schedule by 15 minutes. So if you are changing so your clocks are moving back (what is now 7 AM will become 6 AM), and your child wakes at 7:30, during this week, wake your child at 7:45 instead. You can slowly move it back during this first week or fully move it back. If your child wakes at 7:30, slowly move the time the child eats closer to 7:45 so the metabolism shifts to expecting that time. Shift the rest of the day, also. So if nap typically starts at 9:30, move it to 9:45. Move bedtime back, also.
  • Week two: Move it by another 15 minutes. You are now 30 minutes off of your typical schedule.
  • Week three: Move it another 15 minutes so you are 45 minutes off of your typical schedule. An alternate is to take the full plunge and just move it 30 minutes this week. If you do, plan on a couple of weeks to adjust.
  • Week four: Finish the move off by moving it another 15 minutes. You should now be at your goal.

Slow and Steady Shift Sped Up

You can also speed up the slow and steady shift. You can fit the idea into whatever time frame you have. Do you have a week you can be flexible with? Then change things every two days. Maybe you only have the weekend. Then shift things over the two days.

Cold Turkey

Cold turkey often works okay for older children. It is often also necessary with older children because of school schedules. You can try the slow and steady sped up approach with older children, but sometimes you just go all out and cold turkey.

To do this, you just wake up that first day of time change and do the new schedule. If you have children old enough to tell time or who use an “okay to wake clock” (this is the one we use: American Innovative Teach Me Time! Talking Alarm Clock and Nightlight), be sure you set your clocks the night before. Tell your child the time is changing and it will feel like it is time to get up before/after it is. Tell your child to stay in bed until the appropriate time. You can let older kids look at books in bed if needed.

You need to be prepared that if you do cold turkey, there will be some time of adjustment. There will likely be 2-4 weeks where your child is tired because the schedule just got shifted. Your child will have a hard time staying up late enough, going to bed earlier enough, waking up in the morning, or staying asleep in the morning–all depending on which way things shifted for you. Metabolism will also be off as meals are at different times.

Shifting the Schedule for Travel

So how do you apply this to travel? Personally, I don’t take long enough vacations to make it worth trying to shift schedules for a vacation. I usually just keep our same schedule on vacation as would have at home, so if we are visiting a time zone earlier than ours, then we are waking up an hour earlier while there. I have done this even since Brayden was a baby.

You might have reasons for needing it shifted. If so, just apply the strategy of your choice listed above.

Related Posts on this Blog:

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Valerie, also known as The Babywise Mom, is the mother to four children. She has been blogging on Babywise and general parenting since 2007. She has a degree in technical writing and loves using those skills to help parents be the best parents they can be! Read her book, The Babywise Mom Nap Guide, to get help on sleep from birth through the preschool years. You can also find her writing at, Today Parenting, and Her View From Home. Read more about Valerie and her family on the About page. Follow her on FacebookPinterest, and Instagram for more tips and helps.

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  1. Jessie
    November 4, 2013 / 9:35 PM

    I just read your "lessons from a mother" over at the cradle coach and just had to stop by. Can't wait to glean some good suggestions.

  2. melkaywin
    November 5, 2013 / 4:02 PM

    I have read in a number of your posts that feeding a baby at a consistent time each morning helps that baby learn to wake at the feeding time. I have not had as much success with this strategy as you have, though. 🙁 My daughter (now almost one year old) has ALWAYS been fed at 7:00 a.m., but still almost always wakes between 6:30 and 6:45 and just plays in her crib until I came in at 7:00 to feed her. This leads me to believe that her morning wake-up time is driven primarily by her unique bio-rhythms, and not as much by metabolism. This is frustrating, since I feel powerless to change her wake-up time. Since she is my first child and I am a stay-at-home mom, I have no reason to be up before 7:00 a.m. and consider the 6:00 hour an unacceptable waking time–but I don't know how to convince my daughter of this. Weissbluth says that some babies just have biorhythms that dictate they wake up at certain times (he gives the example of 5:30 a.m.–yikes!). But I loathe to accept that as fact. Have you ever ran across other Babywise moms who expressed frustration at being unable to get their babies to sleep in until feeding time? Do you have any secondary suggestions if the "feed baby later" tactic isn't enough? Thanks!

  3. Allison Redmon
    February 2, 2014 / 8:33 AM

    Hi Valerie!I currently have a 7 week old that is thriving on Babywise and has just started sleeping from 11-6:30 every night. We live overseas in the Middle East and will be traveling back to Houston at the end of March, Houston is 9 hours behind where we live currently. I read your article about transitioning slowly, but how do I apply this to a baby when there is a 9 hour time difference between where we live in the Middle East and Houston, TX? I'm really worried about my daughter staying on her Babywise schedule that we've worked so hard to achieve. We will be in Houston for 3 weeks if that helps. Should we just cold-turkey transition her? Do we start on the plane ride over (17 hour flight) or do we start when we arrive in Houston. Any help appreciated! Thanks, Allison

  4. Claire
    October 16, 2018 / 9:15 AM

    Hi, I have a question similar to Allison’s from 2014, but can’t find an answer to hers. My baby is 4months old and we’ve done babywise from the very beginning. He was born early so he just started sleeping through the night last week – and is now sleeping 12 hours. awesome! But in a few weeks we will be travelling to a time zone with a 6 hour time difference and will be there for 10 days. I don’t want to wake up at 3 am every day on vacation – but i also don’t want to ruin what we’ve worked so hard to achieve. even if we do adjust his schedule, I’m not sure how. suggestions?

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