I hate daylight savings. Like, with a passion. Some people like to pretend that “falling back” is better, but I maintain that those people don’t have kids waking them up at 5:30 am. They try to convince you that the “fall back” change in the clock means gaining an hour, but for young children who thrive on routine, this feels like a big fat lie.
Why Does Daylight Savings Affect Sleep?
The end of daylight savings time causes the clocks to move back by one hour, impacting your child’s internal body clock (also known as their circadian rhythm). For example, children who wake up at 6 am might suddenly start waking up at 5 am after the time change. This shift can lead to sleep disruptions, crankiness, and confusion for parents and little ones.
To help make the transition easier, gradual adjustments to sleep and wake times in the days before daylight savings can be highly effective.
How to Prepare for Daylight Savings: Tips for Infants and Toddlers
Transitioning through the end of daylight savings doesn’t have to be a struggle. Below are strategies to help ease the transition and maintain your child’s sleep routine.
- Gradually Shift the Schedule Before Daylight Savings
In the week before the fallback time change, start shifting your child’s bedtime and wake-up time by 10–15 minutes every couple of days. This slow, gradual change can help their body adjust naturally to the new time.
For Infants:
- Bedtime: If your baby’s current bedtime is 7 pm, move it to 7:10 pm a few days before the time change, then 7:20 pm, and so on. By daylight savings, their bodies will be better aligned with the new schedule.
- Nap Time: Adjust nap times like bedtime, moving them later by 10–15 minutes. A well-rested baby is more adaptable to change.
For Toddlers:
- Bedtime: For toddlers, start the gradual bedtime shift in the week before daylight savings. Move bedtime later in 10–15-minute increments so that when the clocks fall back, their bodies are ready for the new schedule.
- Morning Wake Time: If your toddler usually wakes at 6:30 am, they may now wake up at 5:30 am due to the time change. Gradually pushing back their morning wake-up time leading to the transition can help minimize early wake-ups.
- Keep the Same Routine
No matter what time it is, maintaining a consistent bedtime routine will be key to helping your child adjust. Whether a bath, reading a book, or cuddling with a favorite toy, sticking to your pre-bedtime activities helps cue your child that it’s time for sleep.
For Infants:
- Sleep Cues: Infants rely on consistent cues to signal their sleep time. If this is what you’ve always done as part of the routine, continue offering comfort, a feeding, or soothing activities like rocking to sleep.
For Toddlers:
- Consistency is Key: Ensure your toddler’s bedtime routine remains the same. Toddlers are particularly sensitive to changes, and a familiar routine will help keep them grounded even with the time shift.
- Expose Your Child to Natural Light
Light plays a crucial role in regulating sleep and wake cycles. Exposure to natural daylight can help your child’s body clock adjust to the time change.
For Infants:
- Morning Light: In the mornings, after the time change, take your baby outside for some natural sunlight. This exposure helps reset their internal clock and promotes better nighttime sleep.
For Toddlers:
- Daylight During Active Play: Let your toddler enjoy outdoor play during the day, especially in the morning. This helps regulate their circadian rhythm, making it easier for them to adjust to the new sleep schedule.
- Be Patient with Early Wake-Ups
Even with the best preparation, some early wake-ups may still happen. Be patient and give your child’s body time to adjust to the new schedule.
For Infants:
- Gentle Adjustments: If your infant wakes up earlier than usual after the time change, treat it like any other early waking. Offer soothing, but try to avoid feeding or starting the day too early to prevent reinforcing the early wake-up habit.
For Toddlers:
- Quiet Time: If your toddler wakes up early, offer quiet activities or books in their room until it’s time to start the day. This way, you can slowly help them adjust to the new morning schedule without disrupting the household.
Week-of Transition Strategies for Daylight Savings
If you haven’t yet had time to prepare a week in advance, you can still help your child adjust during the time change.
- Adjust in 15-Minute Increments Post-Daylight Savings
If you didn’t have a chance to adjust the week before gradually, start after the time change by adjusting your child’s schedule in 15-minute increments. For example, if your toddler’s bedtime is at 7 pm, and after the time change, they’re getting tired by 6 pm, you can push bedtime back to 6:15 p.m. the first night, 6:30 and 6:30 pm, the next you return to their normal bedtime.
- Make the Sleep Environment Conducive to Rest
With daylight hours shifting, your child may be going to bed while it’s still light outside, which can make it harder for them to wind down. Use blackout curtains to keep the room dark, and consider a white noise machine to create a calming sleep environment.
- Be Flexible but Consistent
Flexibility is important during the transition week. Adjust naps, bedtime, or wake-up time temporarily. However, maintaining your child’s routine and keeping wake-up and sleep times within a consistent window will help them adapt more quickly.
Helping Your Child Adjust to the Fall Back Time Change
Daylight savings can be tricky, but your infant or toddler will adjust with some preparation and patience. Here’s a quick summary of tips to help ease the transition:
- Start early by gradually shifting sleep times the week before.
- Stick to a consistent bedtime routine to help your child recognize sleep cues.
- Expose your child to natural light to reset their internal clock.
- Be patient with early wake-ups and gently encourage quiet time if needed.
By following these tips, you can help your child transition smoothly during the daylight savings “fall back” and maintain a healthy sleep schedule. You can also get my chart to follow along on Instagram!
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