As we approach Daylight Savings this weekend and set our clocks back an hour on Sunday, November 3, many parents brace for how this shift might impact their child’s sleep schedule.
When we “fall back,” children may start feeling alert at what was previously bedtime and may wake up earlier than usual. Fortunately, a few adjustments to schedules can help ease the transition so everyone stays well-rested.
Strategies for Adjusting Your Child’s Sleep Schedule to Daylight Saving Time
Here are two different strategies to help children under 5 adapt smoothly to the time change. Remember, each family is different so we recommend choosing the option that best fits your family’s routine and your child’s flexibility with sleep.
Option #1: Gradual Adjustment Starting the Week Before
For families wanting a smoother transition, start shifting your child’s schedule a few days before the time change, on Tuesday or Wednesday. This approach gradually transitions your child’s schedule so that by the time clocks change, they’re already adjusted.
Tips for Successful Shift Before Daylight Savings
- Begin by moving their wake time, naps, and bedtime later by 10 minutes each day.
- Keep Age-Appropriate Wake Windows: For young children, follow typical awake times between naps, but aim to add 10 minutes to each.
For example, if your child usually wakes up at 7:00 am, shift to a 7:10 am wake-up on Day 1, and keep moving bedtime back by 10 minutes daily until you reach the new time for daylight savings.
Option #2: Letting Nature Take Its Course and Go With The Flow
For families with flexible schedules, Allowing your child to naturally adjust on without a set plan may be the best course to tackle the changing time.
How to Adjust Make the Day of Adjustments
- On Sunday, November 3: When your child wakes up, follow the clock. If they previously woke at 7:00 am, they may now wake at 6:00 am, but gradually, most children adjust after a few days.
- For bedtime: If they were used to an 8:00 pm bedtime, the time change will naturally adjust it to 7:00 pm. While it may take a few days to fully adapt, many children will settle into the new schedule on their own with this hands-off approach.
Routines & Environment Matter
Get Plenty of Sunlight: Natural morning light helps regulate your child’s body clock, so aim to spend time outdoors early in the day.
Avoid Over-Tiring: Staying in tune with your child’s sleepy cues prevents overtiredness, which can make them resist sleep.
Stick to Bedtime Routines: Consistent evening routines signal your child’s body that it’s time to wind down, even with a new bedtime.
Use Blackout Curtains for Optimal Sleep: Consider adding blackout curtains to your child’s room. As the mornings get brighter after the time change, blackout curtains can help keep their room dark during early sunrises, reducing the chance of them waking too soon. OtterSpace blackout curtains are designed to block out 100% of outside light, creating a cozy, sleep-friendly environment at any hour. Perfect for kids who need those extra zzz’s!
Adjusting to Daylight Savings doesn’t have to be stressful. With these tips, you can help your little one transition smoothly, getting you both back to a restful routine. Need Extra Help with the seasonal shift? Tiny Transitions is just a call away! Our team is ready to support you through this seasonal shift, so your family can return to restful nights and energized mornings.
Guest Author: Courtney Zentz
Tiny Transitions is a trusted leader in sleep coaching and wellness services for families. Founded by Courtney Zentz, Tiny Transitions provides parents with personalized strategies to achieve better sleep for their children, reducing stress and promoting healthier family dynamics. Their industry-leading sleep coaches offer gentle customized solutions that span from sleep coaching for newborns through toddlers, lactation support, and postpartum care, offering families the confidence and peace of mind needed during the early years of parenthood. To learn more, visit https://www.tinytransitions.com.