Daylight Savings Time starts next month on Sunday, November 3rd, and for many parents, this can feel like a daunting day. While setting back clocks may only take a moment, it often takes longer for our little ones to adjust to the new schedule. If it takes adults a week to feel normal again, it’s no surprise that children, who thrive on structured routines, experience the effects of the time change more intensely. So, how can you best handle the "fall back" transition?
I suggest **splitting the difference** when it comes to adjusting sleep schedules. Here’s a step-by-step guide for making the transition easier, with specific advice based on your child’s age group.
Tips to Make "Falling Back" Easier
1. Wait Until Sunday Morning to Change the Clocks
Rather than starting your day with the shock of seeing an hour earlier on the clock when your little one wakes up, take it slow. Enjoy your morning coffee and breakfast before going through the house to change the clocks. It may feel like a small mind game, but this approach can help ease the stress.
2. How to Split the Difference
School-Age Children:
If your child no longer takes naps and typically goes to bed at 7:00 p.m., put them to bed at **6:30 p.m.** on Sunday night, the first night of the time change. It will feel like a bit of a push, but not enough to completely disrupt their bedtime routine. Stick to this adjusted schedule for three nights, and on the fourth night, return to their usual bedtime of 7:00 p.m. or whatever their regular bedtime is.
Toddlers:
For toddlers, you will want to adjust both nap and bedtime schedules.
On Sunday, put them down for their **first nap 30 minutes earlier** than usual. For example, if they typically nap at 9:30 a.m., aim for 9:00 a.m.
Do the same for the afternoon nap, moving it 30 minutes earlier.
For bedtime, if it’s typically 7:00 p.m., put them to bed at 6:30 p.m.
Follow this schedule for three nights, and by the fourth night, you can return to the regular bedtime. On the **fifth day**, move naptimes back to their regular time as well.
Infants (Over 6 Months):
If your baby’s naps and bedtime are predictable, you can gradually move their schedule back to the normal time.
On the first night of the time change, **move bedtime back by 15 minutes** each night until you reach the regular bedtime again. So, on Sunday night, put your baby down at 6:15 p.m., on Monday at 6:30 p.m., and so on. By Wednesday, you should be back to their usual 7:00 p.m. bedtime.
Apply the same strategy to naps. Start with the morning nap **45 minutes earlier** and adjust by 15 minutes daily. For instance, if your baby’s morning nap is normally at 9:00 a.m., aim for 8:15 a.m. on Sunday, 8:30 a.m. on Monday, 8:45 a.m. on Tuesday, and return to 9:00 a.m. by Wednesday. Do the same for the afternoon nap.
Infants (0-6 Months):
If your baby’s naps and bedtime are still unpredictable, you can **jump directly to the new time** on Sunday night. Treat it like you’re traveling to a new time zone, and rely on their wake-time window (awake time between sleep periods) to guide you.
3. Maximize the Benefits of the "Fall Back" Transition
One positive aspect of "falling back" is that there are more hours of darkness, which can aid your child in adjusting to the new time. If you notice early wake-ups, calmly return your child to their room and gently explain that it’s not yet time to get up. A clock in their room can help toddlers and preschoolers understand when it’s okay to wake up. For babies still in a crib, keep the room dark and encourage them to stay there until their usual wake-up time.
4. Patience Is Key
It’s important to remember that children take longer to adjust to time changes than adults. Most children will adjust within a week, but it can take as long as a month for some. Consistency and patience will help your child make this transition successfully.
If your child is struggling with more than just the time change and you need additional support, I’m here to help. Schedule a free 15-minute sleep evaluation call, and let’s work together to get your family the sleep they deserve.
Happy Time Change!