A Simple, Age-by-Age Sleep Plan for the November Time Change
Ah, daylight saving time. Just when you've finally gotten your baby or toddler on a great sleep schedule, it's time to change the clocks again!
On Sunday, November 1, 2026, at 2:00 a.m., clocks will fall back one hour. While everyone without young children celebrates an extra hour of sleep, parents know the reality can look a little different.
That 6:30 a.m. wake-up you've worked so hard to achieve? It might suddenly become 5:30 a.m. Yikes!
But don't worry. With a little planning and consistency, you can help your child adjust without completely disrupting their sleep.
As a certified pediatric sleep consultant, I've helped hundreds of families navigate sleep challenges, including those dreaded early morning wake-ups. Here's the simple approach I recommend.
My Favorite Daylight Saving Strategy: Split the Difference
You don't need to spend weeks preparing for the time change or completely overhaul your child's schedule.
Instead, I recommend splitting the difference.
Rather than expecting your child to adjust to a full hour overnight, we'll start with a 30-minute adjustment and gradually work toward their regular schedule.
The goal is to help your child's internal clock catch up without creating an overtired, cranky little one in the process.
Here's how to do it based on your child's age.
Babies 6–18 Months: Adjusting Naps and Bedtime
If your baby is following a predictable nap schedule, the time change can feel especially tricky.
Let's say your baby normally goes to bed at 7:00 p.m. Before the time change, their body is used to falling asleep at that time. Once the clocks change, that same bedtime will feel like 6:00 p.m.
Here's my recommendation:
Sunday through Tuesday: Aim for a 6:30 p.m. bedtime on the new clock. This will feel like 7:30 p.m. to your baby's body.
Wednesday: Move bedtime to your regular 7:00 p.m.
Follow the same approach with naps.
For example, if your baby normally naps at 9:30 a.m. and 1:30 p.m., aim for 9:00 a.m. and 1:00 p.m. on the new clock for the first three days. On Wednesday, return to your regular nap schedule.
You can also make the transition more gradual by shifting naps and bedtime 10–15 minutes later each day.
My biggest tip: Don't allow an early morning wake-up to pull your entire schedule earlier. Try to keep the first nap reasonably close to your planned time so you don't reinforce those early mornings.
Toddlers and Preschoolers: Keep Your Routine Consistent
Toddlers and preschoolers thrive on predictability. Fortunately, if your child is already a good sleeper, this transition is usually manageable.
For a child with a typical 7:00 p.m. bedtime:
Sunday–Tuesday: Bedtime at 6:30 p.m. on the new clock.
Wednesday: Return to your normal 7:00 p.m. bedtime.
If your toddler still naps, adjust nap time by 30 minutes for those first few days as well.
For children who no longer nap, focus on keeping bedtime routines and morning wake-up expectations consistent.
If you're using an okay-to-wake clock, this is a great time to reinforce it!
Remember, your child doesn't understand that the clocks changed. They only know that their body feels ready to wake up, even if the clock says otherwise.
Newborns and Young Babies Under 6 Months
If you have a newborn or younger baby who isn't yet following a predictable schedule, you can relax a little!
At this age, sleep is still developing, and many babies are following age-appropriate wake windows rather than a strict clock-based schedule.
Continue watching your baby's sleepy cues, following appropriate wake windows, and maintaining your usual feeding and bedtime routines.
For younger babies who already have a consistent bedtime, you can gradually shift it later by 10–15 minutes over several days.
There's no need to force a rigid schedule. Give your baby time to adjust.
What About Those Dreaded 5:00 a.m. Wake-Ups?
This is probably the biggest concern I hear from parents every fall.
If your baby is already waking at 6:00 a.m., the time change can suddenly make that 5:00 a.m. And nobody wants to start their day at 5:00!
Here are a few things that can help:
1. Keep the bedroom dark.
Even a little morning light can signal to your child's brain that it's time to wake up. Blackout curtains are especially helpful during the transition.
2. Don't immediately start the day.
If your child wakes earlier than you'd like, keep the environment dark, quiet, and boring. Give them an opportunity to settle back to sleep when appropriate.
Of course, always respond to your baby's feeding and comfort needs.
3. Be mindful of the first nap.
Putting your baby down for their first nap too early can reinforce an early morning waking pattern. Try to work gradually toward your desired schedule.
4. Use light to your advantage.
Once it's your desired wake-up time, open the curtains, turn on the lights, and get outside for some natural morning light when possible.
Light is one of the most powerful tools for helping our internal clocks adjust.
5. Be consistent!
It can take several days, and sometimes a week or two, for your child's internal clock to fully adjust.
Try not to change your entire sleep routine after one or two difficult mornings.
Should You Start Adjusting Before Daylight Saving Time?
You absolutely can!
If your child is particularly sensitive to schedule changes, consider starting about four days before the clocks change.
Move bedtime, naps, and morning wake-up expectations approximately 15 minutes later each day.
By Sunday, your child will be much closer to their regular schedule on the new clock.
However, if your family has a busy week or you simply don't want to spend several days adjusting schedules, my split-the-difference approach works well for many families.
There's no need to make this more complicated than it needs to be!
How Long Will It Take My Child to Adjust?
Most children begin settling into their new schedule within several days to a week, although some need a little longer.
If your child was sleeping well before daylight saving time, chances are they'll return to their normal routine with consistency and patience.
However, if you've already been struggling with early morning wakings, frequent night wakings, bedtime battles, or short naps, the time change may make those challenges more noticeable.
And that's where having a personalized sleep plan can make a world of difference.
Need Help Getting Your Baby or Toddler Sleeping Through the Night?
Daylight saving time doesn't have to derail your family's sleep.
But if you're already exhausted from early morning wake-ups, unpredictable naps, or multiple night wakings, you don't have to figure it all out on your own.
I'm Andi Metzler, a certified pediatric sleep consultant based in Ventura, California. I help families locally and around the world teach their babies, toddlers, and young children healthy, independent sleep habits.
Together, we can create a personalized, supportive sleep plan that works for your child and your family.
Ready to get everyone sleeping better?
Schedule your FREE 15-minute discovery call
Because everyone deserves a good night's sleep!