As the leaves start to change and the temperatures drop, families are facing another time change — the fall daylight saving time (DST) change. For many parents, this transition is not only about adjusting the clocks but also about managing their child's sleep schedule. When the clocks fall back for our babies and toddlers, it may cause disruptions in your child's sleep routine.
Mark your calendars as Daylight Savings time will end on Sunday, November 3rd, at 2:00 AM. While the time shift may seem minor, it can impact your child's internal body clock. The positive is that with some preparation and strategies, you can help your child adjust and minimize the impact on their sleep. Let’s explore how we can navigate the time change without throwing your family’s sleep schedule off kilter.
Daylight Savings Time and Children's Sleep
Children, particularly babies and toddlers, often are more sensitive to changes in their internal sleep clock (aka Circadian Rhythms). They thrive on consistency, daily routines, cues like light and dark which change with Daylight Saving Time that can make even a one-hour shift feel hard. When
Daylight Saving Time ends, the clocks are set back by one hour, which means your child might wake up an hour earlier than usual.
For example, if your child typically wakes up at 6:30 AM, after the time change, their body may wake them at 5:30 AM. This can lead to overtiredness, early risings, and mood changes — not just for your child but for the entire family.
Challenges we may experience:
•Early waking: With the clocks rolling back, your child may start waking up earlier in the morning.
•Bedtime resistance: Children may resist going to bed at their usual time because it feels "too early" for their body.
•Naps out of sync: If your child is on a consistent nap schedule, the time shift can throw off the sleep pressure of when they feel tired enough to nap, impacting daytime sleep quality.
•Overtiredness: As schedules shift, overtiredness can come into play, leading to night wakings and difficulty falling asleep.
Preparing for the “Fall Back” Daylight Saving Time
Here are several strategies that will help you prepare and manage the time change.
1. Gradual Schedule Adjustment:
One of the best ways to prepare for the end of Daylight Saving Time is to gradually shift your child’s schedule in the week leading up to the change. By slowly adjusting their bedtime, you can help their internal clock adapt more smoothly.
•Start a few days in advance: Begin adjusting your child’s schedule 6 days before the time change with moving their bedtime, nap time and morning wake time 10-15 minutes later each day. For instance, if your child usually goes to bed at 7:00 PM, on the first day, push it to 7:10 PM, then 7:20 PM the next day, and so on.
•Adjust nap times too: Don’t forget to adjust nap times along with bedtime. Shifting naps by 10-15 minutes each day will help keep your child’s overall sleep schedule consistent.
2. Maximize Daylight Exposure
Natural light plays a big role in regulating our circadian rhythms, and exposing your child to plenty of daylight during the morning and early afternoon can help their body adjust to the new schedule.
•Morning light: On the days leading up to the time change, get outside with your child as early as possible in the morning. Morning light signals to the brain that it's time to be awake, helping to reset their internal clock.
•Limit evening light: Conversely, as bedtime approaches, start dimming the lights in your home and avoid screens, which can delay melatonin production, making it harder for your child to fall asleep.
3. Stick to Your Routine
Routine is key when it comes to sleep, and during the time change, maintaining your child’s regular bedtime routine can help ease the transition. A consistent routine signals to your child that it's time to wind down and prepare for sleep.
•Stick to the usual routine: Whether it’s a bath, story time, or snuggling in a dim room, sticking to the same sequence of activities will help create the same cues for sleep, even if the clock is different.
•Stay calm and patient: If your child seems resistant to the new schedule or wakes up early, stay consistent and give them time to adjust. Avoid introducing new sleep associations during this time.
What to Do After the Switch
Once the time change happens, here are some tips to help continue forward:
1. Be Flexible but Consistent
Stick to your usual sleep and nap routines as much as possible. If your child wakes up earlier than desired for a few days after the time change, try to gradually move back toward your regular wake time (for babies, give them an extra 10 minutes to settle before going in and starting the day and for toddlers use the Ok To Wake clock by setting it 10 minutes past when they are waking on the new time).
2. Be Mindful of Over-Tiredness
The time change can lead to overtiredness, which in turn can cause more night wakings or early morning risings. Make sure to keep an eye on your child's sleep cues and put them down for naps or bedtime a bit earlier if needed to prevent overtiredness from building up.
3. Use Sleep Props Strategically
If your child uses a white noise machine, blackout curtains, or other sleep aids, now is a great time to make sure these are working in your favor. White noise can help block out any early morning noise that might wake your child too early, and blackout curtains can help maintain a consistent sleep environment as the days get shorter.
4. Natural Sunlight
Sunlight is a big driver of our internal sleep clock. Practice getting outside upon waking, early afternoon and then limiting it in the early evening hours.
The end of Daylight Savings time can be a bump in the road for parents, but with a proactive approach, you can help your child adapt to the change. Remember, your child’s body clock will take a little time to catch up, but with gradual schedule adjustments, plenty of daylight exposure, and a consistent bedtime routine, you can help them get back on track.
Above all, be patient with yourself and your child during this transition. As parents, it’s easy to feel overwhelmed when sleep disruptions occur, but with the solid strategies, you’ll find that balance again in no time. And if you're still struggling after the time change, consider reaching out for support — sometimes just a little guidance can make all the difference in getting your family's sleep back on track.
If you’re ready for more personalized support, lets schedule a complimentary Discovery Call.
Sleep Well!
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