Falling Back: Help Your Little One Adjust To Daylight Saving Time
The clocks go back one hour at 2:00 a.m. on November 1st. Everyone loves an extra hour of sleep, right? Not necessarily!
Our bodies have an internal clock, known as the circadian rhythm, that helps regulate when we sleep and wake. This internal clock is influenced primarily by light (daylight versus darkness), while consistent daily routines, like eating meals at approximately the same time every day, can also reinforce our natural rhythms.
Unfortunately, our bodies don’t automatically change with the clocks! This means that on November 1st, your usual 6:00 a.m. waker may be ready to start their day at 5:00 a.m.
So, what can you do to help your little one adjust? Here are two options!
Option 1: Gradually shift their schedule before the time change.
In the 4-5 days leading up to the time change, gradually shift your child’s sleep schedule later by 10-15 minutes per day. Wherever possible, adjust mealtimes accordingly.
For example: Dean usually wakes at 6:00 a.m., naps at 12:30 p.m., eats supper at 5:00 p.m., and goes to bed at 7:00 p.m.
Starting Wednesday, his caregiver will aim to shift his schedule 15 minutes later, with a 12:45 p.m. nap, 5:15 p.m. supper, and 7:15 p.m. bedtime. On Thursday, everything will shift another 15 minutes, and again on Friday and Saturday.
By Saturday, Dean's bedtime will be 8:00 p.m., which becomes 7:00 p.m. when the clocks go back on Sunday! And hopefully, his morning wake time will have shifted later too.
The key here is to make small changes each day without stretching your child too far and causing overtiredness. It takes some commitment and planning ahead, but can make the adjustment smoother when the clocks change. This strategy can be especially helpful for babies and toddlers who are sensitive to changes in their schedules.
Option 2: Adjust your child’s schedule after the time change
If you don’t want to adjust your child’s schedule ahead of time or you’ve missed the window, don’t worry!
You can simply follow your child's usual schedule according to the new clock time. Some children adjust easily, and this strategy works well for them.
One thing to watch for is overtiredness. Because your child's usual sleep time is now effectively an hour later according to their internal clock, they may struggle with the longer wake times. You might notice earlier sleepy cues and/or that falling asleep and staying asleep suddenly becomes more challenging.
If this happens, an earlier bedtime for a few days can help while their body adjusts to the new schedule before returning to their regular bedtime.
A Few Final Tips
Regardless of how you approach the time change, remember that light exposure is your friend!
Getting plenty of natural light during the day can help support the adjustment. As sleep time approaches, keep things calm and dim the lights to help signal the brain for sleep.
And don't forget to change the time on those toddler clocks if you use them!
Need a Little Extra Support?
If your little one is already experiencing sleep difficulties, navigating the time change can be extra challenging.
At Little Tides Sleep, we work with families to find sleep solutions that fit their child's unique needs and their family's goals. If you're looking for support, please reach out!
This post is for educational and informational purposes only and is not intended to replace individualized medical advice. If you have concerns about your child's sleep or health, please consult your healthcare provider.