FALLING back is upon us. That’s right, on November 1st at 2am we turn the clocks BACK an hour. Sounds wonderful doesn’t it? An extra hour of sleep for us parents? Not so fast! Just because our clocks give us that extra hour doesn’t mean our children will sleep later. You can count on them being up at their usual pre daylight savings time. So, if your child is usually up at 7am then they will now be waking at 6am. If you have an early riser this time change can be particularly tough. There are a few different ways to prepare (or not) for the time change. I’ve broken them down below.
Option 1: A gradual shift
If your baby tends to be more sensitive to change then its best to start with a slow approach. A week before the time change, start pushing your child’s schedule back by 10 minutes per day. Below is an example on how to shift their schedule.
Monday – Child typically wakes at 6:30 am
Tuesday – Wake child up (or take out of crib) at 6:40 am (or later if child sleeps later than 6:40 am)
Wednesday – Wake child up at 6:50 am (or after if child sleeps later than 6:50 am)
Thursday – Wake child up at 7:00 am (or after if child sleeps later than 7:00 am)
Friday – Wake child up at 7:10 am (or after if child sleeps later than 7:10 am)
Saturday – Wake child up at 7:20 am (or after if child sleeps later than 7:20 am)
Sunday – MORNING AFTER THE TIME CHANGE – Wake at 7:30 am or after (old 6:30 am)
Remember all naps and mealtimes should be shifted accordingly as well. Continue to maintain your same wake windows. So if your naps were previously 9 and 1 then start shifting those later by 10 minutes each day.
A few things to note:
Your child could be become a bit overtired during the process. Its ok if they aren’t able to make it to their desired sleep schedule some days. Do your best but don’t push too much if your child is melting down!
If your child is still waking at the same time in the morning, do your best to keep them in a super dark room until your desired wake time. This will help shift their biological clock.
It’s easier to shift nap times slowly and increase wake times during the day vs. just starting to put your child to bed later all of the sudden. This could actually backfire and cause your child to wake even earlier.
Invest in black out shades! Remember the morning light is going to start coming in earlier so those earlier risers will be even more likely to wake before 6am. Doubling down on black out shade can give you an extra 30 minutes of Zzzz’s in the morning!
Option 2: A bigger shift the weekend of DLS
If the thought of preparing over the course of a week sounds overwhelming, consider making the shift over the weekend. On the Saturday morning before the time change (in this case Halloween!), try stretching your baby by 15-20 minutes for every wake window, the next day try your best to get them on the current clock time. Don’t worry if by Sunday night they are exhausted and can’t hang until their typical bedtime- I promise they will get there!
Option 3: Do nothing!
Yes, it’s absolutely ok to do nothing. Our kiddos will naturally adjust to the new time over the course of 3-7 days. It’s ok to just slowly start getting them to the new time once the clocks change. If your kids are less sensitive to change then this is definitely an option for you.
A few takeaways:
Keep your routines the same. Remember sleep cues and a solid routine set the foundation for a good night’s sleep.
Utilize light to your advantage. Exposure to light early in the day helps produce melatonin. Lights in the afternoon and evening can help your baby stay awake. So in the morning, get out and go for a walk, grab breakfast, and squeeze in some physical activity if you can. When it’s time for naps or bed, dim the lights and keep their room black until it’s time to start their day.
Be patient! Some kiddos take a bit longer to adjust to the new time- just roll with it. They will get there.
If your little one has a harder than expected time adjusting to the new schedule and you could use some support, reach out for a consultation so we can get your little back on track in no time.