The end of Daylight Saving Time (DST) is just around the corner, bringing an extra hour on the clock-but that doesn’t always mean an extra hour of sleep for the whole family! Babies and toddlers don’t know we’ve changed the clocks, and their internal clocks may need a little time to catch up. Their bodies thrive on predictable routines, and even a one-hour shift can affect wake-up times, naps, and bedtime. The good news? With a few simple strategies and a little consistency, you can help your child navigate the time change while keeping healthy sleep habits on track.
On Saturday night, October 31, we’ll turn our clocks back one hour as Daylight Saving Time ends at 2 a.m. on Sunday, November 1. Read on for practical tips to help your little one adjust to the new schedule and keep everyone in the family sleeping as well as possible!
Option 1: Go Cold Turkey
For many children, there’s no need to prepare ahead for the time change. Starting Sunday morning, November 1, simply follow your usual routine according to the new clock time, including meals, naps, bath time, and bedtime. Within a few days, most children will naturally begin to adjust.
Consider Your Child’s Temperament
Every child is different. Some children adjust to schedule changes with ease, while others are more sensitive to even small shifts in their routine. If your little one tends to struggle with changes in sleep, a little preparation can help make the transition smoother.
Option 2: Start Preparing Several Days Ahead
If your child is sensitive to schedule changes, consider gradually shifting their schedule in the days leading up to the time change. Starting Tuesday, October 27, move bedtime later by 10 minutes each day. Be sure to adjust the entire day—including naps and meals—not just bedtime. By Sunday, your child’s body will already be on its way to adjusting to the new time.
If bedtime is usually 7:00 p.m., try this gradual shift:
- Tuesday, October 27: 7:10 p.m.
- Wednesday, October 28: 7:20 p.m.
- Thursday, October 29: 7:30 p.m.
- Friday, October 30: 7:40 p.m.
- Saturday, October 31: 7:50 p.m.
- Sunday, November 1: 7:00 p.m. (new clock time)
Remember, these times are just an example. The goal is to gradually shift your child’s schedule later before the time change, then return to your usual schedule according to the new clock time on Sunday.
Tips for Making Sunday as Smooth as Possible
- Adjust the entire day: Shift wake-up time, naps, bath time, bedtime, and meals to the new clock time.
- Be mindful of early wake-ups: If your child wakes earlier than desired, keep the room dark and maintain your usual morning routine until your desired wake time, as appropriate for your child’s age and needs. Limiting early-morning light can help their internal clock adjust.
- Be flexible with naps: If needed, meet halfway on nap times during the first day or two. For example, if your child typically naps at 9:00 a.m., you might offer the nap at 8:30 a.m. while they adjust, then gradually move back toward the usual schedule.
General Tips for Everyone
- Spend time outdoors: Physical activity and exposure to natural light help regulate the body’s internal clock. Outdoor play is a great way to support healthy sleep.
- Keep the room dark, dark, dark: With earlier sunrises, blackout shades can help prevent unwanted early wake-ups. White noise can also help block out morning sounds.
- Keep your child well-rested: A well-rested child is generally better equipped to handle schedule changes than an overtired one. Keep naps and bedtime as consistent as possible in the days surrounding the time change.
- Stick to your routine: A calm, predictable bedtime routine signals that it’s time to wind down. Saturday, October 31, isn’t the night to stay up late or make big changes to your routine—consistency is key!
- Use lighting wisely: Light helps regulate your child’s internal clock. After the time change, exposure to natural light during the day and a darker environment in the evening and overnight can help support healthy sleep patterns. Keep your child’s bedroom dark during sleep, and maintain your usual bedtime routine as they adjust to the new schedule.
Stay Consistent and Give It Time
If your child adjusts easily, you might be among the lucky families who enjoy that extra hour of sleep! For many families, though, earlier mornings are common for a few days as little ones adjust to the new schedule. It can take anywhere from a few days to two weeks for a child’s internal clock to fully adjust.
As with all things sleep-related, patience, confidence, and consistency are your best tools. Give your little one time to adjust, and remember that a few off-schedule days don’t mean you’ve lost the progress you’ve made.
Feeling Overwhelmed?
If this feels like a lot, I completely understand. Every child is different, and sometimes it helps totalk through your specific challenges with someone who understands infant and toddler sleep. My Sleep Q&A is a great opportunity to do just that. Whether you choose a 30-minute call ($90) or a 60-minute call ($175), we’ll work together to develop a plan that helps you navigate the time change with confidence and keep your child’s sleep on track.
