This post is about 2 strategies to adjust your child’s sleep for the end of daylight savings time. It may contain affiliate links. I may make a small commission should you choose to purchase a product, at no additional cost to you. Read more in my Privacy Policy.
As we prepare to “Fall Back,” there's a good chance your little one's sleep may go sideways for a bit. Let’s get ready for your child’s sleep to go a little haywire. For adults, it’s a minor inconvenience, perhaps a groggy Monday morning. But for our little ones, it can feel like a jet-lagged adventure. They never booked a ticket for this new time zone!
Every year around this time, we "Fall back." Let’s discuss adjusting your child’s sleep for the end of daylight saving time. The goal is to do this with minimal tears. Let’s be honest, they are mostly yours.
Why the Fuss? The Science of Sleep and Tiny Humans
Circadian rhythms are the body’s natural 24-hour clock that controls sleep and wake cycles. At Daylight saving time, sleep can be disrupted by shifting body clocks and making it harder to fall asleep. Sleep deprivation can occur when there’s a loss of sleep due to daylight saving time.
The shift in routine can cause your child to be overtired.
But then in the Fall, DST ends and we "gain" an hour. But do we really? I'm always skeptical of this "gain an hour" and "lose and hour" talk.
Be ready for some crankiness and mood swings as your child adjusts to the end of daylight saving time. I promise you, its short-lived, so hang on.
Babies and toddlers thrive on routine. Their internal clocks are still developing, making them particularly sensitive to even small shifts in schedule. That sudden “loss” of an hour throws their carefully crafted sleep patterns into disarray.
It’s not just about bedtime; it’s about meal times, nap times, and the general rhythm of their day. Expect everything to be a little off while your child adjusts to standard time.
Here are two ways to deal with the time change. Personally, as a Type B mom of four, option 1 is too much math for me. But if planning is your vibe, I've got you covered with two strategies.
For Type A Moms- Preparing in Advance: A Gradual Approach
Forget the overnight magic trick! There is no magic. But there is a plan. The key is a gradual adjustment. Here’s a plan to ease the transition:
A Week Before: Start shifting bedtime, nap times, and meal times by 10-15 minutes later each day. This incremental change is less jarring and allows their internal clock to slowly adapt.
Light Exposure: Sunlight is a powerful regulator of the circadian rhythm. In the days before the change, let your child experience bright morning light. In the evening, dim the lights. This helps their body naturally adjust to the earlier sunrise and later sunset.
Maintain Consistency: Stick to your child’s regular bedtime routine. Consistency is key to signaling to their body that it’s time to sleep.
Type B Moms- No Advanced Prep Needed!
Here's your strategy:
Do nothing. Just stick to your routine by the clock. Eventually, your little ones will adjust.
Think of it like returning from a trip from another time zone. You don't stay on that time because your body has gotten used to it. You still need to get up for work, school, activities, etc. Our clock doesn't reset for your body. YOU push through and in a few days, your body has re-acclimated to your routine, by the clock.
That is my preferred strategy for dealing with any time change. I'm generally a Type B mom though, and with four kids, a lot of calculating, spreadsheets to track naps and math is more work than I'd like.
You choose.
The Day of the Change: Embrace the Chaos (Sort Of)
Even with preparation, the first few days after the time change might be a bit unpredictable. Be patient!
Morning Light: Get your child into the sunlight as soon as possible on the Sunday after the change. This helps reset their internal clock.
Stick to the Schedule: Even if your child is tired, try to adhere to the newly adjusted schedule. Do this as closely as possible. This reinforces the new rhythm. When the sun set earlier, my kids would pop up with the roosters since the daylight crept in earlier! Installing blackout shades can help. Sleeping in a dark room helps to reset their internal clock.
Nap Adjustments: If naps are off, don’t panic. Offer naps at the adjusted times, even if they’re shorter than usual. A short nap is better than no nap.
Tips for Babies vs. Toddlers
Babies are often more sensitive to changes. Focus on maintaining a consistent bedtime routine and maximizing exposure to natural light. For very young babies, you might need to make schedule adjustments in smaller increments of 5-10 minutes each day. This process can be spread over a longer period.
Toddlers: Toddlers, with their newfound independence and opinions, might be ready to pop off in the morning when the sun shines earlier.
Use visual aids like clocks or timers to help them understand the concept of time. Incorporate fun activities into their bedtime routine to make it more appealing. The Hatch clock can give your child a visual of when it’s ok to wake. I love this for toddlers.
Patience Is Your Best Friend
Adjusting your child’s sleep whenever the time changes is a process, not an event. It may take a week or two for your child to fully adjust. Be patient, stay consistent, and remember that this too shall pass (until next Spring, anyway!).
By taking these steps, you can help your child smoothly transition to the new time and minimize sleep disruptions. And who knows, you might even get a little extra sleep yourself! (Okay, maybe not, but a parent can dream, right?)
You might also like: 5 Essential Sleep Tips for Traveling With a Baby
Be sure to follow me on Instagram at https://www.instagram.com/beyondsleepsolutions for daily sleep tips you can use!
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