1Your times
Your baby's usual day
Use the times on a normal day, before the change.
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2Your plan
Your plan
Your plan is ready
Free. Pop in your email to see it. You'll also get bedtime reminders for your calendar and my free 3-night sleep tracker for the wake-ups that come after.
You're in. Here's your plan.
Download your 3-night sleep tracker (PDF)
Naps and meals move with the day. If bedtime moves 15 minutes later, so does the rest of the day. Feed your baby whenever they're hungry.
3Early wake-ups
If your baby still wakes up early
This is the most common thing that happens, whichever plan you pick. Here's what to do in the moment, and with the rest of the day.
First, check your baby.Calm, chatting or playing
Keep it night. Lights off, curtains closed, quiet voice, no screens. You can check on them, then let the room stay dark and calm.
Then: start the day at your plan's time.Upset, hungry or not themselves
Go to them and do what you'd normally do at night. Feed if you'd normally feed. If something seems wrong, trust your gut and call your doctor.
Then: keep it dim and quiet until your start time, if you can.- Start the day as close to the plan as you can.If the plan says 6:30 and you make it to 6:15, start at 6:15. Open the curtains, turn on the lights, have breakfast. That's the signal that night is over.
- Hold the rest of the day.An early morning makes it tempting to move naps and bedtime earlier too. Try to keep them within 30 minutes of the plan. A much earlier bedtime can mean another early morning.
- Give it a week.Early mornings for a few days are common. One rough morning isn't a verdict on anything.
Still waking early after two weeks? It may not be the clock anymore. Track three nights before you change anything. The free 3-night sleep tracker shows you how.
A few things that help
- Change the clocks Saturday night. Then Sunday morning, every clock in the house agrees with your plan.
- Get daylight in the day. Time outside, or near a bright window, helps a body clock settle into the new time.
- Keep the room dark for sleep. Light sneaking in at 5 am makes early mornings harder to shift.
You're on the list.
Download your 3-night sleep tracker now. I'm also on Instagram at @beyondgoodnight.
Download the tracker (PDF) Dark version, easier on the eyes at 3 a.m.