How To Navigate the End of Daylight Savings
It is almost that time of year again. The air is becoming crispier, the leaves are changing colors, and you are getting excited for everything pumpkin spice! Not to forget to mention, HALLOWEEN! As all these wonderful things start approaching, there are also things that are not quite exciting. Less sunlight, much COLDER days (in most places) and the worst of all: on November 7th, DAYLIGHT SAVINGS TIME ENDS!
Prior to children, this day may actually be one you would somewhat look forward to - 1 extra hour of sleep in the morning. However, those little ones do not usually take advantage of the extra hour of sleep but instead wake up an HOUR EARLIER! And let us not forget, 7pm now becomes 6pm, meaning it also starts getting darker earlier and earlier. And in some places, it can even start getting dark around 4pm in the midst of winter. Now doesn’t that sound fun?? (sarcasm inserted)
This can all be very stressful but DO NOT WORRY! There are ways you can prepare to make it the smoothest transition for your child. Depending on what type of sleeper your child is, there are multiple ways you can prepare for the time change.
Here are 4 options:
1.) Start the transition 1 week in advance and adjust their schedule in 15 minute increments (including meal times).
Good For:
Sensitive Sleepers: Those who do not tolerate change in their schedule well.
Parents: Those who like to prepare and don’t do well with change.
Schedule:
November 1st & 2nd: Shift all naps & bedtime 15 minutes later. Do not respond to your child in the morning until 15 minutes later than their normal wake up time.
Example:
Wake Up Before: 6:30am Wake Up Now: 6:45am
1st Nap Before: 8:30am 1st Nap Now: 8:45am
2nd Nap Before: 12:30pm 2nd Nap Now: 12:45pm
Bedtime Before: 6:30pm Bedtime Now: 6:45pm
November 3rd & 4th: Shift all naps & bedtime 30 minutes later. Do not respond to your child in the morning until 30 minutes later than their normal wake up time.
Example:
Wake Up Before: 6:30 am Wake Up Now: 7:00 am
1st Nap Before: 8:30 am 1st Nap Now: 9:00 am
2nd Nap Before: 12:30 pm 2nd Nap Now: 1:00 pm
Bedtime Before: 6:30 pm Bedtime Now: 7:00 pm
November 5th: Shift all naps & bedtime 45 minutes later. Do not respond to your child in the morning until 45 minutes later than normal wake up time.
Example:
Wake Up Before: 6:30am Wake Up Now: 7:15am
1st Nap Before: 8:30am 1st Nap Now: 9:15am
2nd Nap Before: 12:30pm 2nd Nap Now: 1:15pm
Bedtime Before: 6:30pm Bedtime Now: 7:15pm
November 6th: Shift all naps & bedtime 60 minutes later. Respond to their normal wake up time morning of the 7th and continue the day on your normal schedule.
Example:
Wake Up Before: 6:30am Wake Up Now: 7:30am
1st Nap Before: 8:30am 1st Nap Now: 9:30am
2nd Nap Before: 12:30pm 2nd Nap Now: 1:30pm
Bedtime Before: 6:30pm Bedtime Now: 7:30pm
Wake up on November 7th: 6:30am (clock goes back 1 hour)
2.) Start transition 4 days in advance and adjust their schedule in 15 minute increments (including mealtimes).
Good for:
Flexible Sleepers: Children who deal fairly well with change and/or have early wakes.
Schedule:
November 3rd: Shift all naps & bedtime 15 minutes later. Do not respond to your child in the morning until 15 minutes later than their normal wake up time.
Example:
Wake Up Before: 6:30am Wake Up Now: 6:45am
1st Nap Before: 8:30am 1st Nap Now: 8:45am
2nd Nap Before: 12:30pm 2nd Nap Now: 12:45pm
Bedtime Before: 6:30pm Bedtime Now: 6:45pm
November 4th: Shift all naps & bedtime 30 minutes later. Do not respond to your child in the morning until 30 minutes later than their normal wake up time.
Example:
Wake Up Before: 6:30am Wake Up Now: 7:00am
1st Nap Before: 8:30am 1st Nap Now: 9:00am
2nd Nap Before: 12:30pm 2nd Nap Now: 1:00pm
Bedtime Before: 6:30pm Bedtime Now: 7:00pm
November 5th: Shift all naps & bedtime 45 minutes later. Do not respond to your child in the morning until 45 minutes later than their normal wake up time.
Example:
Wake Up Before: 6:30am Wake Up Now: 7:15am
1st Nap Before: 8:30am 1st Nap Now: 9:15am
2nd Nap Before: 12:30pm 2nd Nap Now: 1:15pm
Bedtime Before: 6:30pm Bedtime Now: 7:15pm
November 6th: Shift all naps & bedtime 60 minutes later. Respond to their normal wake up time morning of the 7th and continue the day on your normal schedule.
Example:
Wake Up Before: 6:30am Wake Up Now: 7:30am
1st Nap Before: 8:30am 1st Nap Now: 9:30am
2nd Nap Before : 12:30pm 2nd Nap Now: 1:30pm
Bedtime Before: 6:30pm Bedtime Now: 7:30 pm
Wake up on November 7th: 6:30am (clock goes back 1 hour)
3.) Start transition 2 days in advance and adjust their schedule in 30 minute increments (including mealtimes).
Good For:
Super Flexible Sleepers: Children who are the “go by the flow” type of sleepers and do not struggle with early wakes.
Schedule:
November 5th: Shift all naps & bedtime 30 minutes later. Do not respond to your child in the morning until 30 minutes later than their normal wake up time.
Example:
Wake Up Before: 6:30am Wake Up Now: 7:00am
1st Nap Before: 8:30am 1st Nap Now: 9:00am
2nd Nap Before 12:30pm 2nd Nap Now: 1:00pm
Bedtime Before: 6:30pm Bedtime Now: 7:00pm
November 6th: Shift all naps & bedtime 60 minutes later. Respond to their normal wake up time morning of the 7th and continue the day on your normal schedule.
Example:
Wake Up Before: 6:30am Wake Up Now: 7:30am
1st Nap Before: 8:30am. 1st Nap Now: 9:30am
2nd Nap Before 12:30pm 2nd Nap Now: 1:30 pm
Bedtime Before: 6:30pm Bedtime Now: 7:30pm
Wake up on November 7th: 6:30 am (clock goes back 1 hour)
4.) For those who forgot about the change - OOPS!
Good For:
Those who completely forgot about Daylight Savings and are wondering why their child is now waking up an hour early!
2 choices here:
1: You can just go with the flow and continue your schedule with the new timings. Just remember this can take a couple of days for your child to fully adjust.
2: Shift your child’s schedule 15/30 minutes early each day for a couple of days. You can use one of the schedules mentioned above but you will just do it backwards.
November 7th & 8th: Shift all naps & bedtime 45 minutes EARLIER.
Nap normally 12:30pm, now 11:45am (do the same with bedtime).
November 9th & 10th: Shift all naps & bedtime 30 minutes EARLIER.
Nap normally 12:30pm, now 12:00pm (do the same with bedtime).
November 11th: Shift all naps & bedtime 15 minutes EARLIER.
Nap normally 12:30pm, now 12:15pm (do the same with bedtime)
November 12th: Follow your normal schedule. YAY!
Additional Tips To Help Make The Transition Smoother:
Make sure you are not responding to your child in the morning until the new appropriate wake up time.
STAY CONSISTENT! Make sure you are staying consistent with the new schedule adjustments. If you stay consistent, there will be no choice for your child not to eventually adjust to the new schedule. With calmness, patience, and consistency, everything will work out!
Make sure to take advantage of sunlight during the day. Get outside in the mornings or early afternoons since it will start getting darker earlier in the day.
Ensure your child's sleeping environment is ideal. Keeping the room pitch black with blackout curtains will help with those early wakes.
Do not be surprised if you experience some crankiness from your little one. Remember, you will be throwing a wrench in their schedule so this is totally normal.
Remember:
Putting your child to bed later DOES NOT mean they will wake up later. They will actually either wake up at their normal time (less sleep since they went to bed later) or worse, if overtired - earlier! This is why it can be super important in doing prep work leading up to the time change.
If you have any questions, please feel free to reach out! Also, be sure to follow me on Instagram & Facebook - @jess4sleepconsulting, for sleep tips and a weekly Q&A. Lastly, if you are ever interested in finding out how I can help improve your little one’s sleep, book an Introductory Call to see what package will work best for you and your family!
Hi! I’m Jessie. Your Infant & Toddler Sleep Consultant! Click Below To Learn More.
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