Adjusting Your Child's Sleep for Daylight Savings - Fall Back
- Ashley Mullen
- Sep 30, 2025
- 3 min read
Updated: Oct 9, 2025
Every fall, parents everywhere brace themselves for the fall back time change. While gaining an extra hour of sleep sounds great in theory, families with babies, toddlers, and young kids know it doesn't always work out that way. The shift in schedule can throw off naps, bedtimes, and even cause early-morning wake-ups.
The good news? With the right plan, you can help your child adjust smoothly to daylight savings time ending. In this post, I'll share my best baby and toddler sleep tips for navigating the fall back time change so that you don't have to stress.
What is the Fall Back Time Change?
The fall back time change happens every November when clocks are set back one hour. While adults often welcome the idea of an "extra hour" of sleep, children's internal clocks don't shift quite as easily.
For example, if your toddler normally wakes at 6:30 AM, after the time change, their body may wake them at 5:30 AM instead. Similarly, bedtimes and nap times can feel "off" for several days as their circadian rhythm adjusts.
How the Time Change Affects Babies and Toddlers
Earlier wake ups- many little ones start the day before the sun comes up.
Bedtime battles- kids may feel tired before their "new" bedtime, making the evening stretch tricky.
Nap disruptions- shifts in timing can lead to short or skipped naps.
Children thrive on consistency, which is why planning ahead for the fall back daylight savings time change can make a huge difference.
How Do I Adjust My Child's Schedule to Prepare for the Time Change?
Option 1: Shift Bedtime Gradually
A week (the Sunday) before the time change, start moving your child's bedtime later by 10 minutes each night or every other night. By the time clocks shift, their body will already be closer to the new schedule.
Option 2: Do Nothing
If you feel like your little one has a solid sleep foundation, you may find it easier to just keep everything the same. Give them a week or two to adjust to the new time and do your best to keep their routine consistent.
Tips to Help Children Adjust
Keep Mornings Bright and Evenings Dim
Expose your child to natural light in the morning and keep things dim in the evening. This helps reset their circadian rhythm and reinforces the new sleep schedule. Use black out curtains to ensure the room stays dark in the early morning hours. You can find my favorite curtains
Tip: A sound machine can be a powerful tool to cue sleep. It blocks out external noises and helps signal that it's time for sleep. Click the image below to check out the Hatch Baby.
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Stick to Routines
Keep your usual nap, bedtime, and pre-sleep routines consistent. Familiar cues like reading books and bath times, signal to your child that it's time to rest.
Be Patient
It can take up to a week for kids to fully adjust. Offer extra comfort and grace as they transition to the new rhythm.
Download My Free Time Change Toolkit
If you're feeling nervous about how your little one will handle the fall back time change, I've got you covered! I created a Time Change Toolkit Guide that walks you through exactly how to adjust naps, bedtime, and mornings so your child transitions smoothly.
The best part? It's totally free when you join my e-mail list. You'll get:
A sample sleep schedule to follow during the time change
Tips for handling those early wake-ups
Nap adjustment strategies for babies and toddlers
Not only will you get this toolkit, but you'll also be the first to know about new sleep tips, special offers, and exclusive resources I only share with my Sleepy Little Raes Community.
Looking for sleep essentials that actually make bedtime easier? I've rounded up my favorite products all in one place. You can check out my Amazon Baby/Toddler Sleep Essentials list here to see what I personally recommend (and use myself) to the families I work with.
As an Amazon associate, I earn from qualifying purchases. This means that if you purchase something through my links, I may receive a small commission at no extra cost to you. I only share products I personally use and love.
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