With November comes the end of daylight saving time, when clocks "fall back" by one hour. For many parents, this time shift brings more than just an extra hour of morning light—it brings a potential shake-up to the delicate balance of their little one's sleep schedule. The good news? With a few small adjustments, you can help everyone in the family ease into this time change with as little disruption as possible. Here’s a quick guide to help you prepare, so you and your child can keep those precious sleep hours on track!
1. Start Adjusting Sleep Times Gradually
Begin adjusting your child's bedtime gradually about three to five days before the actual time change. This way, their internal clock can start to adjust before the big day:
3 Days Before: Move your child’s bedtime 15 minutes later. So, if they typically go to bed at 7:00 p.m., make it 7:15 p.m.
2 Days Before: Shift bedtime to 7:30 p.m.
1 Day Before: Move bedtime to 7:45 p.m.
The Day of the Change: Now, the new 7:00 p.m. will feel just right for their adjusted body clock.
Remember to shift their whole schedule- meal times, play times, and naps will all shift forward too.
For a faster transition, push everything later 30 minutes on Saturday. If your day is normally 7:00am to 7:00pm, it will be 7:30am to 7:30pm on Saturday. On Sunday, it will feel like another 30 minute push to get to the right time on the clock.
2. Tweak Wake-Up Time Too
If you have an early riser, gradually shifting wake-up time later can be very helpful. Try gently encouraging your child to stay in bed a bit longer each morning (if possible) as you make bedtime changes. Dim lights, use quiet activities, or even try a gentle “sleep-to-wake” light for preschoolers to signal it’s still sleep time.
3. Pay Attention to Daylight Exposure
Natural light is one of the most powerful signals to help our internal clocks adjust, so try to get as much sunlight as possible in the morning. Open up those blinds and take advantage of daylight hours! If it’s tough to get outside, spend time near a sunny window or incorporate a walk into your morning routine.
On the flip side, make sure your little one’s room is dark for sleep times, as it will again be lighter earlier in the morning. Early morning light can signal the brain that it’s time to wake up, so make sure that morning light isn’t sneaking in and waking your baby too early.
4. Keep a Consistent Routine
The more predictable your child’s routine, the easier it will be for them to adapt to the time change. Aim to keep their wake-up, nap, and bedtime routines as close to normal as possible. Consistent pre-sleep activities—like a bath, bedtime stories, and cuddles—will reassure them and prepare their body for sleep, regardless of the clock.
5. Be Flexible with Naps (But Not Too Flexible)
Nap times will likely be affected for the first few days, especially if you have a young child on a multiple-nap schedule. Give them a little grace as their bodies adapt, but try not to let naps fall too far off the ideal timing. Avoid letting naps get too close to bedtime, which can delay sleep and make the transition last longer than needed.
6. Watch for Early Morning Wakes
Once clocks fall back, children can wake up an hour earlier than usual (ouch!). If your child tends to wake up early, try to delay responding for a few extra minutes each day. Using a sound machine, blackout curtains, or a toddler clock can help signal it’s still sleep time and reduce the risk of early-morning wake-ups sticking around.
7. Have Patience (With Yourself, Too!)
It’s normal for sleep to be a bit rocky as kids adjust to the time change. Give it a week or so, and trust the process. Consistency is your friend here—hold steady, and if there’s a rough night, don’t stress! Aim for calm responses and consistent habits to help everyone get back on track.
With a few adjustments and a bit of patience, you can minimize the disruption of daylight saving time on your child’s sleep routine. Remember that it may take a week or so for things to fully smooth out, so give yourself and your child some grace. Before you know it, everyone will be back to their restful selves, and you can enjoy that extra hour of sleep too!
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