It’s that time of year again – Daylight Saving Time (or what many of us call “Fall Back Sunday”) is just around the corner. We will be turning our clocks back by one hour and if you’re anything like me, this shift can feel a bit daunting, especially when it comes to your little one’s sleep schedule.
But don’t worry, I’ve got you covered. Here are three simple approaches to help your child adjust smoothly with day light saving time:
Option 1: Start Early
Begin adjusting your child’s schedule a few days before the time change. Move bedtime, wake time, naps, and meals forward by 15 minutes each day (or 10 minutes if your child is more sensitive to change).
For example:
If bedtime is usually 7:00 PM, shift it to 7:15 PM on day 1, 7:30 PM on day 2, and so on—until you reach 8:00 PM. This way, when the clocks fall back, your child is already aligned with the new time.
Option 2: Adjust After the Time Change
If you prefer to wait, you can start adjusting the day of the time change. Each day, shift naps, meals, and bedtime later by 15 minutes until your child naturally gets back to their regular schedule.
For instance, if your child usually wakes at 7:00 AM, they might be up at 6:00 AM after the time change. Gradually pushing their day forward will help re-sync their body clock.
Option 3: Go With the Flow
Some children handle time changes with ease. If your little one is generally adaptable, you may not need to do anything at all. Let the shift happen naturally and support them with consistency.
Bonus Tips to Support the Transition
- Darkness helps sleep: Use blackout curtains to keep mornings dark and promote longer sleep.
- Light boosts wakefulness: Expose your child to natural light or bright indoor lighting in the morning and during wake times. This helps reset their internal clock.
Light and dark cues are powerful tools in helping children (and adults!) adjust to time changes.
Whatever option you choose, the key is to stay calm and consistent. You know your child best, and with a little preparation, you’ll both get through this transition just fine.
You’ve got this!
Anita
Anita Patel
Certified Pediatric Sleep Consultant
info@hushbabyhush.com
1 (416) 885-2235
www.hushbabyhush.com
