The arrival of fall brings a crispness to the air, vibrant hues in the trees, and the inevitable clock change that can disrupt even the best-laid routines—daylight savings time (DST). For parents, this "extra hour" of sleep in the fall often feels like anything but restful. The shift can upset children’s carefully established schedules, leaving parents scrambling to get things back on track.
In this guide, we’ll delve into what fall daylight savings time really means for your family’s sleep and, more importantly, how you can prepare for it. You’ll learn strategies to make the adjustment less stressful, how to avoid common pitfalls, and ways to ensure your child transitions smoothly. We’ll also highlight the real pain points that parents face during this time and offer actionable steps to overcome them.
Understanding Fall Daylight Savings Time
In the U.S., fall daylight savings time occurs on the first Sunday in November, when clocks are set back by one hour. While that sounds like an opportunity to gain an hour of sleep, it can throw a wrench into the well-established routines of children, who thrive on consistency. Whether you have a newborn, toddler, or elementary-aged child, their internal body clocks—known as circadian rhythms—don’t adjust to the time change as quickly as the actual clock does.
The circadian rhythm is the body’s natural internal clock that regulates sleep and wake times based on light exposure. When clocks change suddenly, children may feel out of sync with their normal sleeping and waking times, making it harder for them to fall asleep, stay asleep, or wake up at the right time.
Why Does Fall DST Disrupt Sleep?
While parents might look forward to the promise of an “extra” hour of sleep, children don’t always comply with that change. A child who typically wakes at 7:00 a.m. will now wake up at 6:00 a.m. according to the new time, leaving everyone in the house feeling groggy and irritable.
This disruption can lead to common challenges such as:
Early rising: Your child wakes up earlier than usual, cutting into your much-needed rest.
Trouble falling asleep: At bedtime, your child’s body may feel like it's an hour later than it actually is. For example, if their usual bedtime is 7:00 p.m., it will feel like 8:00 p.m., making it harder for them to wind down at the regular time.
Nighttime awakenings: A disrupted schedule may cause more frequent wakings in the middle of the night.
Daytime crankiness: The time change can affect your child’s mood, causing irritability, tantrums, or difficulty focusing.
Parents often face their own set of frustrations during this time, as the entire family’s sleep schedule may be disrupted, leading to exhaustion for everyone. So, how do we fix this?
Preparing for Fall Daylight Savings Time
The good news is that with some planning, you can ease your child into the transition without too much disruption. Here are several strategies to prepare your family for the fall clock change.
1. Gradual Schedule Adjustments
One of the most effective ways to prepare for daylight savings time is by making gradual adjustments to your child’s sleep schedule starting the day of the time change (Sunday, November 3, 2024). There's no need to start adjusting anything prior to the time change! No one has time to figure out that math. All you need to do is adjust your child's schedule 30-minutes earlier (this will actually feel 30-minutes later for them) for the first three days and then on the fourth day, jump into the new time.
For example, if your child’s usual bedtime is 7:00 p.m., aim to move bedtime to 6:30 p.m. (this will feel like 7:30pm to them) for the next three nights. This small, incremental shift allows your child’s body clock to gradually adjust, making the final transition to the new time smoother. On the fourth night, they should be ready to adjust back to their normal 7:00p.m. bedtime.
2. Adjust Nap Times
If your child still takes naps, it’s important to shift nap times gradually as well. Moving naps earlier in the same "split the difference approach" can help prevent overtiredness, which can make bedtime even harder.
For children who are less than 7 months old and do not have a set schedule, you don't have to worry about adjusting anything. Jump right into the new time frame and continue using the same wake windows you usually do.
If you have a child on a 2-nap schedule, put them down for nap 30-minutes earlier (for example: kids who nap at 9:30am will go down at 9:00am and if they have an afternoon nap of 2:00pm, they will go down at 1:30pm and if their bedtime is usually 7:00pm, they will go down at 6:30pm.
If your child only takes one nap a day, same as above, adjust your nap 30-minutes earlier for three days and instead of putting them down at 12:30pm, put them down at 12:00pm and then on the fourth day put them down at their usual nap time again.
3. Light Exposure: A Key Tool for Transition
Our body clocks are naturally influenced by light, so you can use light exposure to your advantage. In the days leading up to the time change, focus on:
Morning light: Get your child outside in natural sunlight as soon as possible after they wake up. Morning light exposure helps reset their internal clock and tells their body it’s time to be awake.
Evening darkness: As bedtime approaches, create a dim, relaxing environment. Reducing artificial light—especially from screens—an hour before bed will help signal to your child’s body that it’s time to start winding down for sleep.
4. Stick to a Consistent Routine
Even when preparing for DST, consistency is key to maintaining a healthy sleep routine. Keep the rest of your child’s schedule—such as meals, naps, and bedtime rituals—the same. Familiar routines, like reading a book before bed or taking a warm bath, signal to your child that sleep is coming.
5. Limit Screen Time Before Bed
The blue light emitted from phones, tablets, and televisions can interfere with the body’s production of melatonin, the hormone that helps regulate sleep. Reducing screen time at least one hour before bedtime can make a significant difference in how easily your child falls asleep.
Instead of screens, engage in calming, screen-free activities such as:
Reading books
Listening to soft music
Gentle stretching or relaxation exercises
Coloring
6. Plan for an Early Bedtime the First Three Nights of the Time Change
Mentally and physically prepare for the earlier bedtimes for the first three nights of the time change. Meal prep, have pjs ready to go, have babysitters or Grandparents have your child fed and ready for their bedtime routine etc.
7. Be Patient with the Process
The truth is, no matter how much you prepare, it may take a few days for your child to fully adjust to the time change. You might still experience early wake-ups or difficulty at bedtime for a little while, but with patience and consistency, your child will adapt.
Despite your best efforts, there are still some pain points that parents often encounter during fall DST. Let’s address these head-on, so you can manage them with less stress.
1. Early Mornings and Lost Sleep
Parents often dread the early mornings that come with the fall time change. If your child wakes up at 7:00 a.m. normally, they might be up at 6:00 a.m. after the clocks fall back. *Don't forget to change your child's ok-to-wake clock earlier if you have one and gradually adjust it back to their normal set time!
What to do: As mentioned earlier, gradual schedule adjustments and morning light exposure can help reset your child’s body clock. In the meantime, try to adjust your own schedule, going to bed earlier in preparation for those early wake-ups.
2. Difficulty at Bedtime
Children may resist bedtime when it suddenly feels like it’s an hour later. They might be more active, chatty, or restless when it’s time to sleep because they're overtired.
What to do: Make sure to keep bedtime routines consistent. Wind-down activities like reading a book, having a calming bath, or listening to soft music can help signal bedtime is near. Reducing stimulating activities and dimming the lights in the evening can also encourage sleepiness.
3. Disrupted Naps
The time change can throw nap schedules off balance. Your child might seem overtired or refuse to nap at the usual time.
What to do: Adjust nap times 30-minutes earlier to "split the difference" between the time change. If your child skips a nap, they may need an even earlier bedtime to avoid becoming overtired, which can further complicate bedtime.
4. Irritability and Crankiness
The disruption of a routine can make children irritable, cranky, or prone to tantrums during the day.
What to do: Offer extra comfort, reassurance, and patience during this transition. Give your child plenty of downtime if they seem overstimulated, and consider moving bedtime earlier if necessary to prevent overtiredness.
5. Parental Exhaustion
When your child’s sleep is off track, so is yours. Parents may feel the effects of disrupted sleep schedules just as intensely as their children, leading to their own exhaustion.
What to do: Make self-care a priority. While your child is adjusting, try to get to bed earlier yourself. If your child wakes up early, consider taking shifts with your partner to allow each of you some time to rest. It’s important for parents to get enough sleep so they can function well during the day.
Making the Transition Easier for Everyone
Transitioning into fall daylight savings time doesn’t have to be stressful. With a proactive approach and small adjustments, you can ease your family into the new schedule while minimizing disruptions. Remember, consistency is key, and every family’s experience will differ depending on the age and temperament of the child.
If you’re still finding the transition difficult or need personalized guidance, let’s work together to create a customized sleep solution that makes daylight savings time a breeze. Schedule your free 15-minute assessment call today!
Comments