Daylight Savings Ends: Fall Back
Womp, womp. Halloween is SUPPOSED to be the spookiest time of the year, but any parents of little kids know it’s the following weekend that brings the REAL fright. An extra hour of sleep? Well no, how about starting our day at 5:00 a.m. (or earlier), instead. Scary stuff! Fear not, we’ll get through it together. UGH, I THOUGHT WE WERE GETTING RID OF THIS. I’ll keep it real with you, I much prefer Spring Ahead to Fall Back. Take it from someone who has always had an early riser, you WILL get through it, their schedule WILL go back to normal, and you WILL forget it ever happened. Some of it will be time, some will be their circadian rhythm adjusting, and some will be the work you put in- detailed below.
For this blog, we’ll pretend every child is on a 7 a.m.-7 p.m. schedule. I totally understand that’s the dream and not necessarily reality, but it’s easier to explain and follow along.
The options.
You may remember for the Spring Ahead blog, I suggested doing nothing. Well- sorry- I don’t suggest that as my number 1 choice this time, however, it is still an option!
I am going to give you all the options because I know you want them. Because we are all different. Because I would want to (and do) read any and all information before making a decision, especially if this was my first time.
AND
You can do nothing. If the stress of daylight savings ending isn’t worth avoiding early mornings for a bit. Do nothing- skip down to the “Oh shoot,” option and be done with it.
Let’s start with the crowd favorite, the Moderate Approach.
A moderate approach is great for daycare families, not-so-sensitive sleepers, and those who don’t have the option (or want) to change their schedule a week ahead of time. Remember, we are using a 7 p.m.-7 a.m. schedule as the example. We are going to bring their schedule later on Saturday and keep it the same on Sunday even though it will read earlier on the clock. I like this because it keeps their body on the same schedule for two days in a row, which can help them adjust.
Saturday morning, keep your child in their sleep space until 7:30 a.m. (30 minutes later.) Push meals, snacks, naps, and bedtime all 30 minutes later as well. Bedtime will be 7:30 p.m.
Sunday morning, get your child up 30 minutes “early” on the clock (the new 6:30 a.m.), but it will feel the same as Saturday morning to their body. Everything on Sunday will be pulled 30 minutes earlier on the clock, but again, will feel the same to their body as Saturday. Bedtime Sunday night will be the new 6:30 p.m.
Monday morning, keep your child in their sleep space until 7:00 a.m. and get back to regular programming.
Next choice?
A gradual approach is the next option I would recommend, especially if you’re a planner. The gradual approach works well for sensitive sleepers with a consistent schedule, stay-at-home families, or those with a nanny. Remember, we are using a 7 p.m.-7 a.m. schedule as the example.
This is very similar to the moderate approach, except you would start Wednesday night, putting your child to bed at 7:15 p.m. (15 minutes later.) Keep them in their sleep space until 7:15 a.m. Thursday morning. Push meals, snacks, naps, and bedtime all 15 minutes later as well. This continues as the week goes on.
Thursday night bedtime is 7:30 p.m., Friday morning wake is 7:30 a.m.
Friday night bedtime is 7:45 p.m., Saturday morning wake is 7:45 a.m.
Saturday night bedtime is 8:00 p.m., Sunday morning wake is (the new!) 7:00 a.m.
You can go as gradual as you like, you can do 10-minute increments, you can do a few days at a time with each schedule, and if you’re up for figuring out the “math,” the options are endless!
Oh shoot, there’s one more choice!
There sure is! This is usually the last option I go over with daylight savings- I call it the “oh, shoot!” option, as in “oh, shoot! I forgot!” For Fall Back, it makes the most sense IF:
You have plans on Saturday that make it difficult to adjust their schedule (Saturday morning soccer, I’m looking at you)
You dread this whole process and would rather just wing it this year.
OH SHOOT, you forgot.
Sunday morning, your child is UP at 6:00 a.m. instead of 7:00 a.m., SHOOT. Try to keep them in their sleep space a little bit later if possible. Do your best throughout the day to push their meals and naps to their typical times (or close.) See if you can get to (the new) 6:30 p.m. for bedtime.
As the days go on, continue to keep them in their sleep space as close to their typical wake time as you can (Okay to Wake lights are GREAT for toddlers/preschoolers during this shift!) Give your family a week or so for everyone to adjust.
Details and fine print.
Last section, I promise—a few more things to keep in mind.
Mealtimes are also important for our circadian rhythm (body clock.) Make sure you are shifting mealtimes as well as
sleep times.
Sunlight. SUPER helpful for so many aspects of sleep, and there will be less of it! Optimize morning sunlight as well as early evenings before it gets dark!
Blackout curtains. Trying to keep our children in their sleep space later than usual can be challenging. The darker the room, the easier it is. We want cave-like, no light leaks, nothing. Trust me.
If your baby/toddler/preschooler was previously struggling with early wakes, this time change can be tricky! Give shifting a try for a couple of weeks, but as always, if you need more help, check out our services page.
Good luck, friends!
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