The end of Daylight Saving Time (DST) often feels like a mixed blessing—an extra hour of sleep for mom and dad, but a potential challenge for our little ones. Babies and toddlers are creatures of routine, and even a small change in schedule can throw off their internal rhythm. As a sleep consultant and mom, I know how stressful these transitions can feel—but they don’t have to derail your child’s sleep. With a little preparation and consistency, you can help your child’s internal clock adjust smoothly and keep your household well-rested through the time change.
Before you set your clocks back an hour on Saturday night, November 1 (the time change officially begins at 2 a.m. on Sunday, November 2), read on for practical tips to help your little ones adjust smoothly and keep their sleep on track.
Option 1: Go Cold Turkey
For many children, there’s no need to prepare ahead for the time change. Starting Sunday morning, November 2, simply move all meals, nap times, bath time, and bedtime to the new time. Within a few days, most children’s bodies will naturally adjust.
Consider Your Child’s Temperament
It’s true—some children are more sensitive sleepers than others. If that describes your little one, it’s worth preparing ahead to make the transition smoother.
Option 2: Start Preparing a Week Ahead
Begin shifting your child’s schedule several days before the end of DST. Move bedtime later by 10–15 minutes each day leading up to Sunday, November 2. Be sure to adjust the entire day (naps, bedtime, and meals), not just sleep times. By Sunday, your child’s body will already be well on the way to adjusting to the new time.
If bedtime is usually 7:00 p.m., try this gradual shift:
• Tuesday: 7:10 p.m.
• Wednesday: 7:20 p.m.
• Thursday: 7:30 p.m.
• Friday: 7:40 p.m.
• Saturday: 7:50 p.m.
• Sunday: 7:00 p.m. (adjusted to the new time)
Tips for Making Sunday as Smooth as Possible
• Adjust the entire day to the new time, including wake-up, naps, bath, bedtime, and meals.
• If your child wakes early, do your best to keep them in the crib or bed until their regular wake time. Delaying exposure to natural light helps reset their internal clock.
• If needed, meet halfway on naps. For example, if your child typically naps at 9:00 a.m., put them down at 8:30 a.m. for the first day while they adjust.
General Tips for Everyone
• Spend time outdoors: Physical activity and exposure to natural light help reset the body’s internal clock.
• Keep the room dark, dark, dark: With earlier sunrises, blackout shades are essential to prevent early wake-ups. White noise can also help block out morning sounds.
• Keep your child well-rested: A well-rested child handles schedule changes much better than an overtired one. Try to get naps and bedtime on track before the time change.
• Stick to your routine: A calm, predictable bedtime routine signals to your child that it’s time to wind down. Saturday, November 1 isn’t the night to stay up late or have guests—consistency is key!
• Use lighting wisely: For the first week or two after DST ends, keep lights dimmer in the morning and brighter in the evening to help reset your child’s internal rhythm.
Keep the Course, Have Realistic Expectations, and Give It Time
If your children adjust easily, you might be among the lucky few who enjoy that extra hour of sleep! For most families, though, expect earlier mornings for a few days until their bodies adjust. It can take anywhere from a few days to two weeks for a child’s internal clock to fully reset.
As with all things sleep-related, patience, confidence, and consistency are your best tools.
Feeling Overwhelmed?
If this feels like a lot, I completely understand. My Sleep Q&A (30-minute call: $90; 60-minute call: $175) is the perfect opportunity to talk through your specific challenges. Together, we’ll create a plan that helps your family navigate the time change with confidence—and keep everyone sleeping soundly.