Daylight Saving Time Is Coming! How to Prepare Your Baby or Toddler for the Time Change
Daylight Saving Time ends on Sunday, November 1st, and while most of us look forward to gaining an extra hour of sleep, parents of babies and toddlers know it can mean earlier mornings, disrupted naps, and some temporary bedtime struggles.
The good news? A little planning can make the transition much easier! Whether you'd prefer to gradually adjust your child's schedule ahead of time or simply roll with the change and adjust afterward, I've outlined two simple approaches to help your little one stay on track. Here's exactly what to do, starting Wednesday, October 28th!
Option 1: Gradually Adjust Your Child's Schedule Before the Time Change
If your child is already an early riser, is particularly sensitive to schedule changes, or thrives on a predictable routine, I recommend gradually shifting their schedule before Sunday. Starting Wednesday, October 28th, move your child's entire schedule 15 minutes later each day, including morning wake-up, naps, meals, and bedtime.
By Saturday, you'll have shifted everything a full hour later, helping compensate for the clocks moving back one hour on Sunday morning. For example, if your child normally goes to bed at 7:00 PM, the goal is to have them going to bed at 8:00 PM by Saturday night. Once the clocks change on Sunday, you can return to their usual 7:00 PM bedtime on the new clock!
Here's what the gradual adjustment looks like for a child who typically wakes at 7:00 AM, naps at 12:00 PM, and goes to bed at 7:00 PM.
These examples are based on a child taking one nap per day, but the same principles can be applied to babies taking multiple naps. Keep in mind that the wake-up times are goals rather than guarantees! Your child may continue waking at their usual time initially, and that's completely normal.
Tuesday, October 27 (usual schedule):
Wake-up: 7:00 am
Nap: 12:00 pm
Bedtime: 7:00 pm
Wednesday, October 28:
Wake-up: 7:15 AM
Nap: 12:15 pm
Bedtime: 7:15 pm
Thursday, October 29:
Wake-up: 7:30 am
Nap: 12:30 pm
Bedtime: 7:30 pm
Friday, October 30:
Wake-up: 7:45 am
Nap: 12:45 pm
Bedtime: 7:45 pm
Saturday, October 31:
Wake-up: 8:00 am
Nap: 1:00 pm
Bedtime: 8:00 pm
Sunday, November 1 (new clock - back to your child’s normal schedule!):
Wake-up: 7:00 am
Nap: 12:00 pm
Bedtime: 7:00 pm
A few things to keep in mind:
Your child may not immediately start sleeping later simply because you're putting them to bed later, and that's completely normal! For example, on Wednesday, your child may still wake at their usual 7:00 AM time rather than 7:15 AM.
If they're content in their crib, try waiting until 7:15 AM to officially start the day. Keeping their bedroom dark and delaying morning light exposure and breakfast until the adjusted wake-up time can help gradually shift their internal clock. It's the combination of consistent sleep timing, light exposure, meals, and other daily cues that helps regulate their circadian rhythm.
If your child wakes earlier than the adjusted time, try to gradually shift their first nap and bedtime later without forcing them to stay awake well beyond their usual wake windows.
For younger babies who are still following wake windows rather than a clock-based schedule, prioritize age-appropriate wake windows and gradually shift the overall day when possible. You don't need to follow these exact times for the approach to be effective. The goal is to gradually encourage their internal clock to shift, not to create an overtired baby!
Option 2: Go With the Flow and Adjust After the Time Change
If your child is generally flexible with their sleep schedule, or you simply don't want to spend several days preparing, you can absolutely wait until the clocks change and make adjustments afterward!
From Wednesday, October 28th, through Saturday, October 31st, keep your child's schedule exactly as it normally is. On Sunday, November 1st, the clocks will fall back an hour, meaning their usual 7:00 AM wake-up might suddenly become 6:00 AM.
Rather than immediately forcing them onto the new schedule, gradually shift naps, meals, and bedtime later over the next several days. You can aim for 15-minute adjustments each day until your child is back to their normal schedule according to the new clock.
Here's what that approach could look like for the same child:
Wednesday, October 28-Saturday, October 31 (typical schedule):
Wake-up: 7:00 am
Nap: 12:00 pm
Bedtime: 7:00 pm
Sunday, November 1 (new clock):
Wake-up: 6:00 AM
Nap: 11:00 am
Bedtime: 6:00 pm
Monday, November 2:
Wake-up: 6:15 am
Nap: 11:15 am
Bedtime: 6:15 pm
Tuesday, November 3:
Wake-up: 6:30 am
Nap: 11:30 am
Bedtime: 6:30 pm
Wednesday, November 4:
Wake-up: 6:45 am
Nap: 11:45 am
Bedtime: 6:45 pm
Thursday, November 5:
Wake-up: 7:00 am
Nap: 12:00 pm
Bedtime: 7:00 pm
A few things to keep in mind:
On Sunday morning, your child may naturally wake at 6:00 AM because their internal clock still thinks it's 7:00 AM. If they're content in their crib, you can give them some additional time before officially starting the day. Over the next several mornings, gradually work toward your usual 7:00 AM wake-up.
You may find that your child adjusts to their new bedtime more quickly than their morning wake-up time. That's completely normal! Focus on gradually shifting the parts of the schedule you can control, particularly meals, naps, bedtime, and morning light exposure. Their morning wake-up time may take a little longer to catch up.
Remember that these times are targets rather than guarantees, particularly when it comes to morning wake-ups. If your child wakes earlier than planned, try to avoid immediately shifting the entire day's schedule earlier. Instead, use their usual wake windows and your best judgment to determine appropriate nap and bedtime timing.
If they're particularly tired, an earlier bedtime is absolutely okay. You don't want to create a cycle of overtiredness simply to stick to the schedule!
A Few More Tips to Help Ease the Transition
Regardless of which approach you choose, light exposure plays a major role in regulating your child's internal clock. Keep their bedroom as dark as possible during early morning wakings, especially if they're waking before your desired start time. Blackout curtains and consistent white noise can be particularly helpful.
If your child wakes earlier than you'd like, try to keep the environment calm and dim until your desired morning start time. Bright lights, breakfast, and exciting activities can all signal to their internal clock that it's time to begin the day, potentially reinforcing those early wake-ups.
Once it's time to officially start the day, expose your child to natural light to help reinforce their new schedule. For families gradually shifting their schedules later, try to avoid bright light during those early morning hours before your target wake-up time.
Which option should you choose? If your child already struggles with early morning wakings or is particularly sensitive to schedule changes, I generally recommend Option 1, which allows you to make the adjustment gradually before the clocks change. If your child is a more flexible sleeper or your family prefers not to prepare in advance, Option 2 is also a great approach!
Above all, remember that a few early mornings don't mean your child's sleep progress has been lost! Most children adjust within several days to a week, although some may take a little longer. Stay consistent with your routines, be flexible when needed, and give your little one's internal clock time to catch up.
Need more individualized sleep support? At Slumberly, I specialize in teaching your child to sleep through the night. If your child's sleep has been challenging beyond the time change, I'd love to help! Reach out to learn more about my in-home and virtual sleep coaching packages and how we can get your little one sleeping through the night.
Lydia Harden
Certified Pediatric Sleep Consultant
