How to Adjust for Daylight Savings Time (Fall Back)
I remember the days when the end of Daylight Savings Time in the fall meant an hour of extra sleep. Now with two toddlers, that all sees a distant memory as I choose between shifting our schedule in anticipation of the time change, or risking a very early wakeup for a week after!
This blog will share 3 options for dealing with Daylight Savings Time as the clocks roll back at 2am!
Option 1: Gradual Shift
Option 2: Weekend Shift
Option 3: Do Nothing
Option 1: Gradual Shift
With this option, you will slowly move your schedule later over the course of one week before the time change. You will move morning wake time, all naps, meals, and bedtime 15 minutes later every two days. Here’s how that looks:
Monday and Tuesday: Schedule moves 15 minutes later
Wednesday and Thursday: Schedule moves 30 minutes later
Friday and Saturday: Schedule moves 45 minutes later
Sunday (Time change): Schedule moves one hour later, and on track with the new time!
This option is great because it gradually shifts your child’s schedule without throwing their bodies off all at once. However, it can be a lot for parents to think about!
Option 2: Weekend Shift
This option is less to think about, but is also less gradual. You will shift your entire schedule 30 minutes later on the Friday before the time change.
For example:
Friday and Saturday: Schedule shifts 30 minutes later
Sunday (Time change): Schedule shifts one hour later, on track with the new time.
Option 3: Do Nothing
If you choose not to adjust the schedule prior to the time change, that is fine and your child will eventually adjust! However, you may have some early morning wake ups for a while, and you will just want to slowly get your little one used to sleeping later by leaving them in their dark room for a few extra minutes every morning until their body eventually adjusts to the time change.
Tips for Helping your Child’s Body Clock Adjust to the Change
Adjusting to a new schedule means that your child’s body clock and circadian rhythm will have to reset. Try these tips to encourage the process:
Make sure that your child has blackout blinds and curtains to block out any morning light that may come into their bedroom.
Expose your little one to bright morning light upon waking.
Spend plenty of time outdoors during the day. Late afternoon sunlight is especially helpful for setting circadian rhythm!
Be patient! It can take a week or more for circadian rhythm to fully adjust to a new schedule.
