How to Keep Your Sleep When Losing Daylight Savings

Time change tips
Time Change Tips

Fall Back: How to Keep Your Sleep When Losing Daylight Savings

That time of year is upon us when we are told to move our clocks back by an hour. In our pre-parenting days, this would usually mean the opportunity to log an extra hour of zzzz’s. But for some reason, our kids haven’t been getting the memo!

Like clockwork, they are up at same time (except now it’s an hour earlier). Bring on the workweek and you find yourself awakening at 5am (eeeek!) by your little bundle of joy.

Fortunately, there are ways we can help buffer this adjustment in advance so we won’t feel the effects of a sudden time change quite so strongly.

Method One – Slow and Steady:

Start moving everything gradually later one week before the time change. This means allowing your child to sleep in 10 minutes later in the morning, followed by a later breakfast, later nap, later dinner, and later bedtime. By making the move in ten minute increments, you avoid the dreaded cortisol rush (a second wind experienced if babies and small children blow past their sleepy windows), and you slowly reset their circadian rhythm so they are fully adjusted by the time the official time change occurs. This method works best for younger babies or for those who aren’t the most adaptable sleepers.

Don’t be discouraged if your baby sticks to their regular morning wake-up time. Although it means some early mornings for you, your baby is slowly adjusting their internal clock to match the one on your wall.

Method Two: Ripping off the Bandaid

This method is exactly how it sounds: jump into the time change by adjusting the full one hour in one night. This method may have some repercussions after the first day of the time change as your little ones adjust to the new bedtimes/wake times.  This method may work well for older children; babies may need longer to adjust.

Method Three: Middle Ground

If you have read the two above methods, and neither seems like a fit for you and your family, as always there is a middle ground.

A few days before the time change, move your child’s bedtime back by 30 minutes. Of course, you would also ensure to move their meals and naptimes to correspond to this change. One the day of the time change, you shift bedtime back by another 30 minutes.

Any shifting in bedtime can pose a challenge for our littles as their bodies are quite happy with their natural circadian rhythms and don’t welcome a disruption in routine. But, with patience and persistence, these rhythms can be adjusted and your family will resume sleeping once again.

Time Change Tips:

  • Time Change Tips to Keep Your Sleep
    If your child is stuck on their old wake up time, coach them back to sleep until the desired wake up time. Keep the lights out and stimulation minimal. No food or milk until after the time you would like for them to be up for the day. These are all cues which help their bodies set their circadian rhythm; you can also help with the programming.
  • Expose your child to daylight in the morning after an appropriate wake up time. Infants need only 10 minutes and toddlers do well with 45 minutes.
  • Watch your child’s sleepy cues. You may have to abandon ship on any of the above plans if you are steering your child into an overtired zone. A gentle approach may take longer, but will be easier for you and your child in the long run.
  • Routine, routine, routine. By relying on predictable naptime and bedtime routines, your child may feel sleepy earlier or later than usual due to these reliable and consistent prompts.
  • Prioritize naps. A child who feels well rested during the day will have an easier time falling asleep and staying asleep at night. Don’t skip naps during this time.
  • Be prepared to support your child through the grumps. It is very normal and realistic for children and adults to fully adjust a week after the time change EVEN if you start preparing in advance. Be kind to yourself and have tolerance for your children and their moods.

Do you have any additional tips for managing the time change?  I’d love to hear them! Comment below:)

Andrea Moore
Certified Gentle Sleep Coach
Blissful Nights

347 Responses

  1. Pingback: casino real money
  2. Pingback: casinos online
  3. Pingback:
  4. Pingback: tadalafil
  5. Pingback: cialis dose
  6. Pingback: sildenafil
  7. Pingback: order Cialis 10 mg
  8. Pingback: Cialis 20 mg cheap
  9. Pingback:
  10. Pingback: Cialis 10mg online
  11. Pingback:
  12. Pingback: order lasix 100 mg
  13. Pingback:
  14. Pingback: lexapro 5mg coupon
  15. Pingback: online viagra
  16. Pingback: buy aldactone 25mg
  17. Pingback: amaryl 2 mg tablet
  18. Pingback:
  19. Pingback: tadalafil viagra
  20. Pingback: aricept 5 mg otc
  21. Pingback:
  22. Pingback: atarax 25mg pills
  23. Pingback: avapro 150mg usa
  24. Pingback: cialis mail order
  25. Pingback: buy casodex
  26. Pingback: catapres purchase
  27. Pingback: celexa for sale
  28. Pingback: cheap cephalexin
  29. Pingback: buy cipro 500mg
  30. Pingback: casino
  31. Pingback: play casino
  32. Pingback: casino game
  33. Pingback: pala casino online
  34. Pingback: usaa car insurance
  35. Pingback: aarp car insurance
  36. Pingback: usaa car insurance
  37. Pingback: payday loan online
  38. Pingback: milf viagra
  39. Pingback: cash payday loans
  40. Pingback: viagra boner porn
  41. Pingback: viagra
  42. Pingback: marley drug viagra
  43. Pingback: viagra online
  44. Pingback: buy cheap essay
  45. Pingback: atorvastatin bnf
  46. Pingback: my homework help
  47. Pingback: cleocin 300mg cost
  48. Pingback: clomid usa
  49. Pingback: Buy viagra now
  50. Pingback: clozaril tablets
  51. Pingback: colchicine usa
  52. Pingback: cialis daily
  53. Pingback: cialis mail order
  54. Pingback: order compazine
  55. Pingback: ddavp online
  56. Pingback: Buy pfizer viagra
  57. Pingback: differin usa
  58. Pingback: dramamine pills
  59. Pingback: elavil prices
  60. Pingback: erythromycin cheap
  61. Pingback: etodolac uk
  62. Pingback: tadalafil generic
  63. Pingback: geodon 80 mg pills
  64. Pingback: hyzaar tablets
  65. Pingback: imdur usa
  66. Pingback: buy cialis online
  67. Pingback: pharmacy online
  68. Pingback: imitrex tablets
  69. Pingback: Full Article
  70. Pingback: order imuran
  71. Pingback: indocin medication
  72. Pingback: lopid nz
  73. Pingback: cheapest luvox
  74. Pingback: mestinon 60mg otc
  75. Pingback: ed drugs
  76. Pingback: atorvastatin oatp
  77. Pingback: motrin cheap
  78. Pingback: pharmacy
  79. Pingback: baclofen restoril
  80. Pingback: viagra
  81. Pingback: buspirone diarrhea
  82. Pingback: brain fog celexa
  83. Pingback: protonix online
  84. Pingback: viagra gels
  85. Pingback: viagra help
  86. Pingback: cialis samples
  87. Pingback: cheap remeron
  88. Pingback: sildenafil teva
  89. Pingback: viagra torture
  90. Pingback: revatio otc
  91. Pingback: viagra effects
  92. Pingback: rogaine price
  93. Pingback: singulair canada
  94. Pingback: spiriva uk
  95. Pingback: how to buy toprol
  96. Pingback: viagra generic
  97. Pingback: stromectol pi
  98. Pingback: valtrex nz
  99. Pingback: cheapest voltaren
  100. Pingback: imp source
  101. Pingback: zyloprim price
  102. Pingback: cheapest zyprexa
  103. Pingback: seller viagra
  104. Pingback: buy sildenafil
  105. Pingback: tadalafil purchase
  106. Pingback: aripiprazole nz
  107. Pingback: fexofenadine pills
  108. Pingback: glimepiride cheap
  109. Pingback: tadalafil tab 10mg
  110. Pingback: anastrozole usa
  111. Pingback: buspirone usa
  112. Pingback: clonidinemg usa
  113. Pingback: cefuroxime tablets
  114. Pingback: buy citalopram
  115. Pingback: cialis buy india
  116. Pingback: clindamycin nz
  117. Pingback: order clozapine
  118. Pingback: warfarin tablet
  119. Pingback: rosuvastatin pills
  120. Pingback: ivermectin generic
  121. Pingback: walgreens viagra

Comments are closed.