Daylight Saving Time - Sleep Adjustment

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Let’s get ready to Fall Back on November 1st. Clocks will roll backward by one hour at 2:00 a.m., Sunday, November 1st. However, a young child’s circadian rhythm does not know this and may take some time to adjust to the change.

Young children’s sleep schedules are tied to their internal clocks. They do not adapt as quickly to time change as adults, and they don’t have the benefit of caffeine to help them get through the change! 

Here are a few tips to make this Fall Back a little easier:

  • Prepare to shift your child’s internal clock, starting seven days before the time change. If you’re able, consider shifting your child’s entire schedule to 10-15 minutes later every three days. This should include eating, naps, wake-up and bedtime. So if your child goes to bed at 7:00 p.m., shift to 7:15 p.m. or later.  

    Example of a Bedtime Change:

                                                        Sunday               7:00

                                                        Monday             7:10

                                                        Tuesday              7:20

                                                        Wednesday         7:35

                                                        Thursday            7:50

                                                        Friday                 8:05

                                                        Saturday             8:15

  • Be consistent with the routine on the adjusted schedule throughout the day.
  • Be sure to get some sunshine after waking to help reset your child’s internal clock.
  • Remember that every child is different and may adjust differently to changes in their sleep schedule. It may take a week to adjust to the new time change.