Make the fall time change easier on your family’s sleep schedule
Oct 25, 2024
From 2024 scholar and sleep consultant Alanna McGinn of Good Night Sleep Site
On Sunday, November 3, clocks go back one hour when Daylight Saving Time ends, and as a result, we gain a bit of extra sleep. Obviously, getting more sleep sounds blissful, but it’s not quite so simple if you have young kids. Parents often worry about how it will affect their family’s sleep and wonder when their child will adjust to the new schedule. The good news is that our body clocks will naturally adjust on their own when it comes to both the spring and fall time changes. However, you may need to give your kids a bit of help, which will also make the shift that much easier.
If you have a child who isn’t super sensitive when it comes to sleep, then you may be able to just switch over to the new times and wait for them to adapt. This is definitely the easiest approach—and one that I often recommend to families. Consistency is key here, and it may take them a week or two to adjust, but they will. If you’re looking for some extra support for toddlers and preschoolers, use a toddler clock. A toddler clock allows you to pick a wake-up time, providing visual cues for young children, telling them when it’s okay to get up in the mornings.
Tips for a smoother time change adjustment
If your kids are more sensitive to changes in routine, the other option to explore involves a gradual shift in their schedule. Remember, when the clocks shift back, their 7 p.m. bedtime will actually be an 8 p.m. bedtime according to their body clock. By shifting everything later prior to the change, you’ll be working to reset their internal rhythm and make it easier to transition come Sunday night.
For sensitive sleepers, follow these modifications starting a few days before the time change:
- Shift your child’s bedtime and wake time 15 minutes later than usual.
- Continue to shift bedtime by 15 minutes each day until you reach the time when bedtime will be with the time change (1 hour = 4 nights of 15-minute increments).
- If you think it will help, you may want to shift their entire routine throughout the day and make naps and mealtimes slightly later as well.
Make no mistake, time changes don’t only affect children. They can also be tough for adults too! With the idea that the fall change gives us an “extra hour” of sleep, many use it as an excuse to stay up later and figure they can just sleep later in the morning. Regardless of age, the best route to take is to stick to your same routine. To help adjust your own body clock, go to bed at the same time each night (even though it will be darker earlier) and wake up at the same time in the morning. By sticking to your routine, it shouldn’t take longer than a week for you to adapt.
Keep in mind that while young children may not complain of being tired right after the time change, they may be cranky that first week while their bodies wait to sleep and eat. Not to worry though, with persistence and consistency, the whole family will get through the time change just fine.
***
Alanna McGinn is the Founder and Certified Sleep Expert of Good Night Sleep Site, a global sleep consulting practice. She is host of the ‘This Girl Loves Sleep’ Podcast and author of This Baby Loves Sleep. Alanna has established theMom worldwide brand of Good Night Sleep Site as being a #1 sleep resource for families. She and her team of sleep consultants strive to help families (babies to adults) and corporations overcome their sleep challenges and have well-rested smiles in the morning. You can learn more about Alanna McGinn and how to work with a Good Night Sleep Consultant at goodnightsleepsite.com. Follow Alanna and all her sleep tips on Instagram.
Stay connected with news and updates!
Join our mailing list to receive the latest news and updates from our team.
Don't worry, your information will not be shared.
We hate SPAM. We will never sell your information, for any reason.
