As we approach the end of daylight saving time, many parents brace themselves for the annual fall time change, where we “fall back” one hour. Before you had children you could sleep for an extra hour. Not anymore! Your child will probably wake up at the exact same time as it did on Saturday morning, only now it is an hour earlier.
For parents, this shift can disrupt their sleep schedules, leading to early mornings and challenging evening routines. But with some planning and patience, you can help ease the transition and keep your child and yourself on track. Here are some strategies to navigate the time change with minimal stress.
Start Adjusting Early
One of the most effective ways to handle the time change is to gradually adjust your child’s schedule in the days leading up to it. Instead of waiting for the clock to change overnight, shift their routine by 10 minutes earlier each day or every other day for about a week. For example, if their bedtime is 7 p.m., move it to 6.50 p.m., then 6.40 p.m., and so on. By the time the clocks fall back, they’ll already be adjusted to the new schedule or they are very close to the new time.
Tips:
- Don’t forget to adjust meal times and nap schedules as well, not just bedtime.
- Morning wake up time also needs to be 10 minutes earlier so that the rest of the daytime schedule can follow suit.
- Adjust your own sleep and wake up schedule too!
Optimize Sleep Environment
With daylight lasting longer in the mornings post-time change, it’s crucial to ensure your child’s room is conducive to sleep. Use blackout curtains to block early morning sunlight and maintain a dark, cozy environment that encourages them to stay asleep. A white noise machine can also help mask outside noises that might disturb their rest.
Tips:
- A cool, dark, and quiet room helps signal to the brain that it’s still time to sleep, even if their body feels otherwise.
- Use a comfy sleep sack that will keep your child warm when their sleep is lighter (between 4 and 6am) and their body temperature is at their lowest.
- Exposure to daylight before nap 1 is a great way to help their biological clock adjust.
Prioritize a Consistent Routine
Babies and toddlers thrive on routine, especially during transitions. Keep your bedtime routine as consistent as possible, whether that’s a bath, book, song, or cuddle. Familiarity in these cues will signal to your child that it’s time for sleep, even if the clock says something different.
Tips:
- Make sure that you don’t rush the evening routine.
- Be present and a few extra minutes together can make all the difference for a smooth transition into the crib/bed.
Watch for Overtiredness
Overtired children often have a harder time falling and staying asleep. With the shift in time, your child might start waking up earlier or struggling with naps, causing them to become overtired by the end of the day. Be mindful of their mood and energy levels, and don’t hesitate to offer an earlier nap or bedtime if needed.
Tips:
- Keep an eye on their sleep cues (yawning, rubbing eyes, fussiness) and respond before they get too overtired.
- Don’t overschedule during this time, take it easy and spent some more time at home if possible.
Be Patient
Even with the best-laid plans, some children may take a little longer to adjust to the new schedule. It can take a few days or even a week for their internal clocks to reset. During this transition, try to remain patient and flexible, knowing that your child will eventually adjust.
Tips:
- If your child wakes up too early, treat it as nighttime by keeping the room dark and offering calm, quiet activities until it’s closer to their regular wake-up time.
- Children 18 months and younger can benefit from a feeding at night, it can be just the difference between waking up early and sleeping till after 6am.
- When your child wakes up earlier than usual in the morning, treat it as bonus time and read some books together, extra snuggle time, or make their favourite breakfast.
Final Thoughts
The fall time change can be tricky for parents with young children, but with gradual adjustments and a solid sleep environment, your child can smoothly transition to the new schedule. Consistency and patience are your best allies in making this shift as seamless as possible. Before you know it, your little one will be back on track, and so will you!
Don’t panic and stay focused
