So, daylight savings ended. If you’re like most parents right now, you’re seeing some major changes in your baby’s sleep schedule. Let’s clear something up quickly… yes, the “fall back” time change will impact your baby’s sleep routines. Just like it affects all of us! If your baby is suddenly waking earlier or struggling with bedtime, don’t worry — these effects are common, and with a few adjustments, you can help your little one get back on track. So let’s talk all things babies and daylight savings fall back.
Why Babies Struggle After Daylight Savings Ends
The “fall back” shift affects babies’ circadian rhythms — their internal clocks that help regulate sleep and wake times. Even though we only gain or lose an hour, babies can feel that difference a whole lot stronger than we can, especially when their routines are just starting to solidify. The good news is that with a bit of patience and some small adjustments, your baby can adapt to the new schedule in just a few days.
Common Effects of Daylight Savings on Babies’ Sleep
Here are some common ways the daylight savings fall back time change might be affecting your baby:
- Early Morning Wake-Ups
After the time change, many parents notice their baby waking up an hour earlier than usual. A baby who usually wakes up at 7:00 am might start waking at 6:00 am. This can happen because the new time doesn’t yet align with their natural wake-up cues. - Difficulty Falling Asleep at Bedtime
Babies may also struggle to fall asleep at their usual bedtime since their body clock still thinks it’s an hour earlier. This causes fussiness, resistance to bedtime, and longer periods of settling down before sleep. - Shorter or Disrupted Nap Times
The change in schedule can even disrupt nap times, too. Babies can find it challenging to settle for naps at their usual times, either falling asleep too early or not sleeping as long. This means an overtired baby at the end of the day. - Fussiness and Crankiness
The disruptions caused by daylight savings can make babies more tired and fussy than usual, especially if they’re not sleeping well at night. A lack of quality sleep can lead to overtiredness, which often makes it even harder for babies to settle for naps and bedtime.
Tips for Re-Adjusting Babies and Daylight Savings Fall Back Schedules
So, what do you do if you’re experiences all of the above with your baby? How do you get the routine back on schedule? Here are 5 strategies that you can start implementing today:
- Gradually Shift Bedtime and Wake-Up Times
To reset their internal clock, try shifting their bedtime back in small increments, just 10-15 minutes each night, until they’re back to their usual schedule. This gradual adjustment can make the process a whole lot smoother. - Encourage Morning Daylight Exposure
Natural light exposure in the morning can help regulate your baby’s circadian rhythm (P.S. and yours, too!). Try taking them outside for some morning sunlight, or keep the shades open to let light into their room. This exposure helps reinforce their new wake-up time, signaling that it’s morning and time to start the day. - Maintain a Consistent Routine
Babies thrive on predictable routines, especially during transitions. Even though the time has shifted, keep your baby’s activities like feeding, napping, and playtime as consistent as possible. A steady schedule makes babies and daylight savings fall back adjustments easier to manage, reinforcing familiar cues for sleep and wake times. - Darken the Room for Longer Morning Sleep
With the “fall back” change, you may find your baby waking earlier than usual due to increased morning light. Blackout curtains can help block out early sunlight, creating a sleep-friendly environment that encourages them to sleep a bit longer. - Create a Calming Bedtime Environment
If your baby is struggling to settle at bedtime, make the environment as relaxing as possible. Soft lighting, calming sounds, and a soothing bedtime routine can help signal that it’s time to wind down and prepare for sleep, even if they’re still adjusting to the new time.
How Long Does It Take for Babies to Adjust?
On average, it can take babies around 3 to 7 days to adjust to the daylight savings fall back time change. Remember, each baby is different, so some may take longer. Remember to stay consistent, and you WILL be able to get everyone back to their normal schedule.
Looking Ahead to the Spring Time Change
I know it’s a ways away, but keep in mind that you’ll need to do all of this again for the “spring forward” time change. And you can make that transition even easier by starting early. A week or so in advance of March 9, start adjusting the schedule by shifting bedtime earlier by those small increments. Gradually make that one-hour change over the course of a week. By the time the actual time change happens, your baby will already be used to their new schedule, with their internal clock all synced up.
When Extra Support Might Be Helpful
If adjusting your baby’s sleep after daylight savings fall back is proving to be REALLY challenging, and your baby is not getting adjusted within the week — it may help to consult a sleep specialist. Babies sometimes need a little extra guidance to make it through transitions like these, and a personalized sleep assessment can offer insights to support smoother, more restful sleep.
About My Services
Adjusting babies and daylight savings fall back schedules can feel like a huge task, especially if your baby is still having trouble after a week. I offer personalized sleep assessments to help you address any ongoing challenges, creating a customized plan to get your little one sleeping soundly again. We can work together to establish a routine that works for both you and your baby. You can check out my services right here!
