Daylight Saving Survival Guide: what every parent needs to know about the time change
I think we hit a new record…
…for the earliest inquiry about daylight saving!
The question above was submitted to my weekly Ask Meg Anything session on Instagram on September 29th. I couldn’t help but smile as I typed my response - daylight saving doesn’t end until November 3rd this year, giving this impressively organized parent more than a month to prepare!
As a sleep consultant and a mother, I’ve learned there’s no one-size-fits-all approach to tackling time change. Some parents, like the one above, meticulously plan and prepare. Others might see daylight saving on their calendar and do what they can the day before. And the remaining few will only realize daylight saving has occurred when their baby wakes them up at 6:00am instead of 7:00am. They’ll glance outside at the unusually bright sky, and just like that—boom! Daylight saving has caught them by surprise.
I’m not here to tell you which approach is best. Like sleep training, your response to the time change is completely customizable and has to suit your family’s lifestyle first. However, I can help you smooth the transition regardless of if you’re a Panicked Preparer, a Spur-of-the-Moment Strategist, or an After-the-Fact Fixer.
How to “fall back” without falling behind…
On November 3, 2024, we’ll say goodbye to daylight saving time and welcome the return to standard time. At 2:00am, clocks will be set back one hour, hypothetically giving us an extra hour of sleep.
Let’s be honest though, for parents, that extra hour of “sleep” looks more like an extra hour of fumbling around in the dark when the toddler who usually sleeps until 7:00am starts calling for us at 6:00am.
Who will you be this Daylight Saving?
Remember, there’s no wrong answer!
Whether you want to start planning weeks in advance, or you’re reading this post in the early hours of the morning on November 3rd, we’re here to help. Now’s the time to be honest with yourself, which of the profiles below sounds the most like you:
A PANICKED PREPARER
You color coded your notes in high school, you live off your calendar, and you love a good to-do list. Nothing’s getting between you and your precious sleep! (Or you were burnt BADLY by the time change last year and refuse to have it happen again.)
A SPUR-OF-THE-MOMENT STRATEGIST
You were planning your weekend when you saw that pesky event in your calendar: Daylight Saving Time Ends. Don’t lose sleep over it (literally), you’ve still got plenty of time to prepare!
AN AFTER-THE-FACT FIXER
So the time change snuck up on you? So what? You know there’s nothing that a little elbow grease can’t fix, and you’re ready to roll up your sleeves!
Panicked Preparer: Here’s Your Plan For A Week in Advance
Okay, okay, it’s not a month in advance, but a week is really all you need!
Sunday, October 27th: Start by shifting your baby’s day 15 minutes later than usual. So, if they typically wake up at 7:00am, aim for 7:15am Don’t forget to adjust meals and naps accordingly!
Wednesday, October 30th: It’s time for another 15-minute push! By now, your little one should be waking up around 7:30 am, which will feel like 6:30am after the clocks change.
Saturday, November 2nd: Just one more shift—let’s move the day another 15 minutes ahead! Your child should now be waking up at 7:45am, which will feel like 6:45am post-time change. You’re almost there!
Sunday, November 3nd: And just like that, you’ve taken an hour of lost sleep and reduced it to 15 minutes! Congratulations my Type A friend, all your planning has paid off!
Spur of the Moment Strategist: Here’s Your Saturday Structure
If starting early isn’t your style, you can still make adjustments as the change approaches.
Saturday, November 2nd: Aim to have your little one wake up later than normal to get a jump start on the time change. Throughout the day, stretch those wake times and push naps by 15-20 minutes. We’re aiming for bedtime to happen 30 minutes later than usual.
Sunday, November 3rd: With any luck your late bedtime will translate to later wake time. If your child is usually up at 7:00am, expect to hear them at 6:30am Repeat your strategy from Saturday, and work to push wake windows, naps, and bedtime by 10-15 minutes per day until you’re back on schedule!
After the Fact Fixer: Here’s Your Plan to Get Back on Track
It’s the bottom of the ninth, good thing you work best under pressure!
Saturday, November 2nd: You're enjoying your weekend, not a care in the world! The baby goes down at their usual time, nothing to see here.
Sunday, November 3rd: You hear your little one at 6:00am. instead of the usual, 7:00am. It hits you: Daylight Saving has struck again. Don’t run to their rescue just yet - aim to let them go back to sleep and wake or get them out of the crib or bed as close to 7:00am. as possible (every minute counts). Use the day, and the rest of the week to gradually get your child on schedule by adding 10-15 minutes to wake times, pushing naps and bedtime back.
General Tips for Daylight Saving Time
No matter your approach, here are a few tips that can help ease you into standard time.
Move meals and naps ahead: Align your child’s feeds and naps with the time change. Just a few small tweaks can help their little body clock adjust naturally.
Relax if your baby’s under 4 months: If your little one is still in the early months, don’t sweat the “strict schedule”! Young babies adapt more easily, so take it easy on yourself.
Update the “okay to wake” clock: If your child has one of those nifty clocks, set it to the new time the night before. It’s a great way to keep things consistent. (I personally use and recommend the Hatch Rest).
Stay flexible: Every child adjusts differently. If they wake up a bit early, try gently stretching wake times or naps by 10-15 minutes to ease them into the new routine.
Make Bedtime Special: Consistency is key! Create a soothing bedtime routine that your child can look forward to each night. It’s a wonderful way to signal that it’s time to wind down.
Soak in the Sunshine: Sunlight is nature’s way of helping us reset our body clocks. Take your little one outside for a morning stroll or some afternoon playtime in the sun. It’ll lift everyone’s spirits!
Naps Are Your Friend: A well-timed nap can make bedtime so much smoother! Keep their nap routine steady, but try to avoid naps too late in the day that could throw off nighttime sleep.
Be Flexible with Fallbacks: Every child is unique! If they wake up earlier or have a hard time adjusting, no need to stress. Just gently shift their routine by 10-15 minutes each day until things settle.
FAQs on the Daylight Saving time change & Your Baby's Sleep
How long does it take for infants and toddlers to adjust to daylight saving?
Newborns are usually unaffected since they don’t have a set sleep cycle yet. If we talk about young children, they may take about a week or two to fully adjust.Why is my child waking up earlier after daylight saving time?
The time shift can throw off their circadian rhythm, just like it does for adults. Your little one might wake up earlier for a few days while they adjust.How does the clock change affect my baby’s sleep?
When the clocks "fall back," your baby might feel like it's time to wake up an hour earlier. Their internal body clock needs time to sync with the new schedule.Can I prevent early wake-ups after the time change?
Yes, by gradually shifting your child’s bedtime by 10-15 minutes each day can help.Should I stick to my baby’s usual nap schedule?
Absolutely! Sticking to their regular nap routine can help keep their overall sleep schedule on track, making it easier for them to adjust.Is it okay to adjust their routine slowly?
Yes, being flexible with small, gradual changes can help them adjust with less stress for both of you.
… is this all starting to feel more manageable?
I hope so! Daylight saving Time can be challenging, but it shouldn’t be cause for panic. Ready with a plan and a healthy dose of flexibility, you can help smooth your family’s transition, and ensure your little one gets back on their schedule ASAP. As with all things parenting, every child will adapt differently, so be patient and flexible with your family as they adjust!
And if your transition doesn't go smoothly, and you find yourself losing the battle with the clocks, A Restful Night is always here to help. We have 30, 45 and 60 minute Ask Meg (or Sara) Anything Calls to help you strategize your recovery! If you need less of a tune-up and more of a full overhaul, book a complimentary consultation calland we’ll help you pick a program that’s right for your family!
Meg O’Leary is an Infant and Child Sleep Expert and the Founder of A Restful Night. She and her team offer sleep training support to families worldwide.
