How to “fall back”: a guide for daylight savings 

If you’ve been here awhile you’ll know I’m not a big fan of this time change because it can be hard for many children to adjust to AND nap math can hurt my brain just like it does yours sometimes. Unfortunately,  there’s nothing we can do to stop it… other than moving but that isn’t a realistic option for most of us.

So, what we can do is prepare and set realistic expectations of what to expect when the time change happens.

Let’s talk about …

What you’ll learn from this blog:

  • Why time change happens 
  • When is time change and why it’s tricky for sleep
  • How to prepare for fall back time change and baby sleep
  • What happens after and troubleshooting 

Why does fall back time change happen?

Originally started to preserve the daytime working hours for agriculture and farming… which of course are important parts of our society but now many working days are driven by corporate schedules (9-5), shift work and a technology driven society. Some parts of North America (e.g., Arizona, Saskatchewan, some areas of British Columbia, etc.) don’t participate in daylight savings which I support and hope we can get there one day, too. 

When does time change happen this year?

This year, time change will happen during the morning of Sunday, November 3, 2024. At 2am, clocks will “fall backwards” by 1-hour. While for some, this may mean an extra hour of rest, if you’re reading this, you’re likely a parent which means you likely won’t be getting an “extra” hour of rest. 

Why is time change tricky for sleep?

Essentially, their body clock will be temporarily confused. When it feels like bedtime for your child, they will actually have another hour to stay awake (7pm is now 6pm). When it feels like it’s time to wake up in the morning, the clock will be saying they *should* be sleeping for another hour (6am wake up usually will now be 5am on the clock). Confusing, right? The circadian rhythm is a strong biological process that takes time to recalibrate during these time changes.

baby sleeping in crib

How to handle time change

Option 1 – Slow & Steady

A good option for babies of all ages, those struggling with early wakes already and parents who like to plan!

Beginning 1 week in advance of time change, shift your baby’s meal times, naps and bedtimes later by around 15 minutes. For example, if your baby usually naps around 9:30am and 1:30pm, you will initiate nap time at 9:45am. If your baby’s current schedule is lunch at 12:00pm, shift lunch to start at 12:15pm.  If your baby has dropped their nap and bedtime is usually 7:00pm, new bedtime will be 7:15pm to begin this change.

Each day, shift your baby’s timing later by another 15 minutes until you’re at 1-hour of change and you’re prepared for the time change!

Option 2 – Fast & Quick

A good option for less sensitive sleepers and bigger kiddos who can handle big changes and use a visual clock to help guide them! 

Beginning on November 1, at bedtime, shift bedtime later by 30 minutes. For example, if bedtime is usually 7:30pm, shift it to 8:00pm. Then 8:30pm on November 2, so that when the time switches on November 3, they are matching their ‘original’ bedtime.

 On November 3, their wake time will feel early (remember, they can’t tell time, but their biological clock is cueing them it’s time to wake). If they are happy in their bed or crib, allow them to hang there until a reasonable wake time (remember to switch their visual clock too!).. If it’s still early, keep the interactions boring, lights dim (or ideally dark if they can handle some snuggles in their dark room) and minimal food (e.g., we aren’t having a full breakfast at 5:30am!). Be consistent with your response, treat any extra early wakes as a night waking as you usually would, and give them a few days to adjust. Remember to anchor a nap schedule from the desired wake-up time (e.g., 6am OLD time) to help coach their internal clock and not cement an early morning waking. 

Option 3 – Do Nothing & Catch Up

A good option for newborns, families that have capacity for a few difficult days or babies with flexible schedules.

Carry on with your usual schedule until November 3, and then jump your baby’s schedule for meals, naps, and bedtime to the new time or do so slowly by 15-30 minutes. The next day, shift another 15-30 minutes and repeat until you’re back to the regular schedule.

Key pointers:

  • Keep things bright until starting the bedtime routine.
  • Use novelty and playfulness to help get through the hard parts of the day when tiredness is settling in (e.g., have a dance party, go for a walk with flashlights, bring out a sensory bin, have an extra long bath with water balloons or bath paint, etc.).
  • Transition to dim and dark once bedtime is starting to cue sleep time. 
  • Encourage bright light when it’s time to be awake at your desired wake time in the morning.
  • Plan for a morning walk or backyard hang out on Sunday to help support everyone’s circadian rhythm by exposure to natural light and fresh air.
  • ​​If your child uses a visual clock to help guide their morning wake times, remember to change it! If you’re facing an early morning wake, you may need to adjust the timing slowly to gain cooperation and ensure reasonable expectations (e.g., 5:15am new time – because this is really 6:15am in their body clock, then shift it to 5:30am, slowly adjusting by 15 minutes until desired wake time). If you need guidance on using a visual clock, check out this blog
  • Patience with the process (up to 2 weeks of consistency) and you will get to the other side of this ridiculous chapter we endure every year.
  • If you’re struggling with early morning wakes already, I would encourage you to tackle them now. Check out my early morning guide here which gives you all the information you need to get them under control (for $18!)

I haven’t quite decided how I’m going to handle time change for my two kids… maybe option 2 but likely option 3. Regardless of the method you choose, your child and you will need a few days to adjust. Patience with the process. It will all work out eventually.

Wishing you a smooth start to November.

Chelsea

baby sleep consultant in Hamilton, Ontario

Chelsea is Mom of 2 and a Baby, Toddler and Child Sleep Consultant. She has advanced certification in Infant and Early Mental Health and Pediatric Sleep Health and has a Master’s of Professional Education with a specialization in Applied Behaviour Analysis. She supports families within Hamilton and beyond with hands-on and responsive methods towards longer naps and better nights. Chelsea works collaboratively with families to empower them with the confidence and tools they need to reach their unique sleep goals. Hear from rested families here and book a free call with Chelsea here to discuss how she can support your family’s journey to more sleep.

By Published On: October 12, 2024Categories: Time Change