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Daylight Savings: Strategies for the Time Change
With the upcoming time change, you may find yourself feeling anxious about the challenge of adjusting your little one's sleep schedule so that they aren’t waking up an hour earlier.
The “Fall Back” time change can feel tricky because in the morning, their body feels like it’s their normal wake up time, yet, on the clock they should still be sleeping for an hour. At bedtime, they might be feeling tired and yet on the clock bedtime isn’t for another hour.
If you are feeling a bit nervous about how your child will adapt, know that you’re not alone. As a sleep consultant and a mother, I’m here to share some gentle, effective strategies that can ease this transition for both you and your child. You know your child best, so when reading through the methods suggested, pick what you feel would work best for you and your family.
“Fall Back” Option 1: Do Nothing!
It might sound counterintuitive, but the method that I use with my own children is to simply allow things to just be and do nothing. I would recommend this approach if your baby is younger than four months or if you have a flexible sleeper who adapts easily to change and is not currently struggling with early morning wakings. If you are using this method with your toddler, ensure that on the morning of the time change that their “okay to wake” clock is set correctly, if you use one.
“Fall Back” Option 2: Gradual Shift
If the idea of doing nothing feels daunting, I understand! If you have a sleeper who is quite sensitive to changes in schedule, and you have time before the official time change, you can try the gradual shift method. If using a gradual shift, you will start one week before the time change and every second day shift the schedule by 15 minutes. When the time change happens, on Sunday morning, your child will then be waking at their “normal” time.
Use this example as your guide:
Saturday and Sunday
- 7:00 AM wake-up
- 12:00 PM nap
- 7:00 PM bedtime
Monday and Tuesday
- 7:15 AM wake-up
- 12:15 PM nap
- 7:15 PM bedtime
Wednesday and Thursday
- 7:30 AM wake-up
- 12:30 PM nap
- 7:30 PM bedtime
Friday and Saturday
- 7:45 AM wake-up
- 12:45 PM nap
- 7:45 PM bedtime
“Fall Back” Option 3: Quick Shift
If you don’t want to spend too much time adjusting the sleep schedule or if you are just reading this right before the time change, you can use the quick shift method! The quick shift method is implemented the day before the time change and can be used with babies who are over 4 months and who are semi-flexible when adjusting to new sleep schedules. On the Saturday before the time change, shift the wake up time by 30 minutes later. Don’t forget to change the “okay to wake” clock if you are using one.
On Sunday morning, after the time change has happened, you will still move up the schedule by 30 minutes. Because the time change will have happened, you will be back to your “normal” schedule.
Use this example as your guide. Just use your sleep schedule timing when figuring out when naps and bedtime need to happen.
“Normal” Schedule:
- 7:00 AM wake-up
- 12:00 PM nap
- 7:00 PM bedtime
Saturday Schedule (Day before the time change)
- 7:30 AM wake-up
- 12:30 PM nap
- 7:30 PM bedtime
Sunday Schedule (Day after the time change)
- 8:00 AM wake-up (which is actually 7:00 AM in the new time)
- 1:00 PM nap (12:00 PM in the new time)
- 8:00 PM bedtime (7:00 PM in the new time)
Remember, it’s okay to feel a bit apprehensive about this change. Trust in your ability to find the right strategy for your family, and don’t hesitate to reach out for help if you need additional support. You’ve got this, and soon enough, everything will settle into a new rhythm.
Hi, I'm Cyrenna Carpenter
I'm a pediatric sleep consultant dedicated to helping newborns to 4-year-olds sleep peacefully, through personalized guidance and support.
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