Daylight Savings 2024: Fall Back and Baby or Toddler Sleep

It's that time again: time to turn back our clocks an hour. This year, the time changes on Sunday, November 3, 2024. Why is this "Fall Back" so tricky for babies and toddlers? Well, when it feels like bedtime to your little one, they still have another hour to stay awake; and in the morning, when it feels like it's time to wake up, they still have another hour they're supposed to be sleeping. But, don't panic: Let me show you how to shift your baby or toddler's sleep schedule for the end of daylight savings.

How do I help adjust my baby or toddler’s schedule for the fall time change? #anchor

For little ones 5 months to 5 years, here are 3 options to help you adjust smoothly and prevent early morning wakings:

Option 1: The week prior to the time change, start your morning 10 minutes later each day. #anchor

The Tuesday before the time change, start your morning 10 minutes later than on Monday. Each day that week, shift another 10 minutes later. Wake windows and nap lengths can stay the same. This truly just shifts your entire day 10 minutes later on the clock.

Example of 3 nap schedule:

Example of 2 nap schedule:

Example of 1 nap schedule:

I understand your nap times may vary daily. This is SO normal. Remember the schedules above are just examples.

Simply keep these goals in mind:

• Hold firm to starting your morning 10 minutes later on the clock each day.

• Maintain your normal wake windows.

• Bedtime should naturally shift about 10 minutes later on the clock each day.

Example of Toddler Schedule with Nap and/or Quiet Time:

Keep these goals in mind:

• Hold firm to starting your morning 10 minutes later on the clock each day.

• With a 3-5 year old, we’re likely able to follow a set nap time or quiet time so the start of nap or quiet time will shift 10 minutes later on the clock each day, even if your child doesn't sleep until the goal wake-up time. 

• By making the above adjustments, bedtime should naturally shift about 10 minutes later on the clock each day.

Option 2: The weekend of the time change, expand each wake window by 5-15 minutes.#anchor

For the weekend of the time change, help your baby stay awake just a little bit longer before putting them down for each nap. We’re not trying to push your baby to be overtired, which can actually result in poor naps, rough nights, or early morning wakings. Instead, we just want to add an extra 5-15 minutes to each wake window.

Let’s look at an example:

This baby normally has wake windows between 3 hours and 3 hours 30 minutes. For just this weekend, we’re going to aim for wake windows between 3 hours 10 minutes and 3 hours 40 minutes.

Do you see how each wake window is just slightly longer than normal? This helps us to gradually work towards a later bedtime.

For Parents of Toddlers (ages 2, 3, and 4):

If you choose Option 2, add about 15 minutes of awake time before the nap/quiet time and 15 more minutes of awake time before bedtime the weekend of the time change (Saturday and Sunday). Then go back to normal wake windows the Monday after the time change. 

Option 3: Do nothing! Keep your baby’s routine exactly the same. #anchor

(The clock time is the only thing changing.)

Some parents find that maintaining their baby’s normal schedule is easier. These families simply have a summer bedtime and a winter bedtime. It works for them!

How do I help my newborn (0-4 months) adjust to the time change?#anchor

I want to encourage you to ignore the time change. Instead of trying to "adjust" your baby's schedule, simply continue to follow your baby's cues and wake windows. Over the course of a week or so, your baby will likely begin to adjust naturally. In my experience, trying to overextend wake windows at this age often results in overtired babies.

If, about a week after the time change, your baby's bedtime is too early, consider these strategies to help to shift that bedtime later:

- Try adding an extra cat nap in the evening.

- Help your baby to extend naps throughout the day by rocking, snuggling, or babywearing.

Do you have any more tips for helping my baby or toddler adjust to the time change?#anchor

1) Maintain a consistent bedtime routine.#anchor

A bedtime routine cues the brain that sleep is coming no matter what time the clock says. Keep in mind, a bedtime routine doesn’t have to be complicated; it just needs to be the same activities in the same order every night.

2) Use light and darkness!#anchor

During awake time, expose your little one to daylight. Get out of the house! Go for a walk. Eat breakfast on the patio. Open your blinds. Turn on all the lights in your house. Exposure to light early in the day helps produce melatonin, the sleepy hormone, later that night. Light in the afternoon and evening can help with staying awake until bedtime.

When it’s time for the nap time or bedtime routine, you’ll want to dim those lights. Then, turn them off completely when you lay your baby down for sleep. Make sure to keep it pitch dark (use code Cara for 10% off) until it’s time to start your day. Even a small amount of light creeping in through the window can cause those tiny eyes to open.

Light and darkness truly does impact sleep for everyone, including adults!

3) Pile on the grace.#anchor

It takes time to adjust to a clock change. Try to go with the flow. Remember, she's a human, not a robot; he's a baby, not a clock. They will adjust in their own time. Getting your little one’s schedule back to “normal” can reasonably take up to two weeks.

Give your child some grace… and while you’re at it, go ahead and give yourself some too. You’ve got this!

4) Know help is available if you need it!#anchor

Please remember adjusting to the time change as we "fall back" after daylight savings is about shifting your baby or toddler’s sleep schedule and circadian rhythm. This can be tough!

If you've shifted your little one's schedule and are still experiencing sleep issues, please know I have age-specific classes to meet you right where you are: newborn (0-4 months), baby (5–24 months), and toddler (2-4 years). I’ll give you the step-by-step guidance you need to set your days and nights up for success! 

How can I fix my baby or toddler's sleep schedule after the time change?#anchor

Daylight savings has ended, and now, your baby is waking at the crack of dawn. Don't worry; you aren’t doomed to early mornings for the entire winter. Let’s talk about how to adjust your schedule after the time change. 

For babies 0-4 months:#anchor

Simply continue to follow your baby's cues and wake windows. Over the course of a week or so, your baby will likely begin to adjust naturally. In my experience, trying to overextend wake windows at this age often results in overtired babies.

If, about a week after the time change, your baby's bedtime is too early, consider these strategies to help to shift that bedtime later:

- Try adding an extra cat nap in the evening.

- Help your baby to extend naps throughout the day by rocking, snuggling, or babywearing.

Need more help with your baby's sleep? I have a class for you that will teach you gentle, age-appropriate strategies to lay a healthy sleep foundation. I want you to feel confident and empowered to navigate these first few months.

For babies 5–24 months: #anchor

For the next two days, we want to slowly expand each wake window by 5-15 minutes. Help your baby go just a few extra minutes before you put him down for a nap. Now, we’re not trying to push your baby past his limit. We know that overtired babies can actually have a harder time with both napping and sleeping at night, so let’s just focus on trying to add an extra 5-15 minutes to each wake window as your baby can tolerate.

Here's an example:

This baby normally has 3-3.5 hour wake windows. For the next two days, we’re going to aim for wake windows between 3 hours 10 minutes and 3 hours 40 minutes. That’s just an extra 10 minutes of awake time before each nap. For most babies on two naps, that extra 10 minutes won’t result in an overtired baby.

Do you see how each wake window is just slightly longer than normal? This helps us to gradually work towards a later bedtime.

Here are some additional daylight savings tips for your 5-24 month old:

• If you are concerned about your baby waking early after daylight savings, consider holding them in their dark room until 6:00 am. Then, turn on all the lights, offer your morning feeding, and start your day.

• Having a predictable daytime routine will help your baby adjust to the time change.

• If bedtime is a struggle with your baby after the clocks fall back, having a consistent bedtime routine can be key to preparing your little one for bedtime.

For toddlers (2, 3, or 4 years old):#anchor

For a toddler who has a more set schedule, add an extra 15 minutes of awake time before the nap or quiet time and another 15 minutes of awake time before bedtime. This will allow us to gradually adjust back to our typical schedule without pushing our toddler past his limit.

Here is an example of what this could like: 

Here are some additional daylight savings tips for toddlers:

• If you are concerned about your toddler waking early after daylight savings, adding a color-changing clock to your routine may be a helpful tool for getting back on track.   

• Having a predictable daytime routine for a 2, 3, or 4 year old will help your toddler adjust to the time change.

• If bedtime is a struggle with your toddler after the clocks fall back, having a consistent bedtime routine can be key to preparing your toddler for bedtime.

What if we're struggling with early mornings weeks after the time change?#anchor

I have a blog for you all about the major culprits of early morning wakings and how to address them.

What if sleep is always hard? #anchor

You don’t have to struggle alone. I have classes that can help whether you have a newborn (0-4 months), a baby (5–24 months), or a toddler (2-4 years). If you’ve taken one of my classes, know that 1-on-1 help is available by adding a phone consult at any time.