Helping Your Kids Adjust to the Fall Time Change: A Guide for Parents

BY ELISE SILVER AND HEATHER RUSSELL

As autumn sets in, the days grow shorter, and the arrival of the fall time change can throw your child’s sleep routine into disarray. “Fall back” can be particularly challenging for babies and toddlers, as their internal clocks are sensitive to disruptions. In this blog, we will explore the impact of the upcoming time change, discuss how to adjust your child’s schedule, and provide valuable tips and tricks to ease this transition seamlessly on Sunday, November 5.

Understanding the Challenge:

• Sensitive Internal Clocks:
  Babies and toddlers rely heavily on a consistent routine. Even small disturbances can affect their sleep patterns, making the fall time change a potential headache for parents.

• Daylight Discrepancy:
  With the clocks moving back an hour, there’s a sudden shift from lighter evenings to earlier sunsets. This can lead to confusion for your little one, who may find it harder to understand the new day-night cycle.

Adjusting Your Child’s Schedule:

Gradual Shift:
In the week leading up to the time change, gradually adjust your child’s schedule by moving bedtime and naps 15 minutes earlier each day. By the time the clocks change, they’ll be closer to the new time.

Consistent Routine:
Stick to the same pre-sleep routine, which may include activities like reading a bedtime story, gentle music, or a warm bath. A consistent bedtime routine helps signal to your child that it’s time to sleep.

Room Darkening:
Invest in room-darkening shades or curtains for your child’s bedroom. This will help maintain a consistent sleep environment, even as daylight changes.

Natural Light Exposure:
Ensure your child gets plenty of exposure to natural daylight during the day. Natural light helps regulate their internal body clock and makes it easier for them to adjust to the new time.

Limit Screen Time:
Reducing screen time before bedtime can help calm your child’s mind. The blue light emitted by screens can interfere with their ability to fall asleep.

Comfort Items:
Encourage the use of comfort items like a favorite stuffed animal or blanket. These can provide extra security during a potentially unsettling time.

Light Changing Clock:

Invest in a light-changing clock designed for children. These clocks often feature color-coded displays that change to indicate when it’s time to wake up or stay in bed. They can help your child understand when it’s appropriate to get up, even if the room is still dim, making the transition smoother and helping to establish a consistent wake-up time.

Be Patient:
Understand that it may take a week or more for your child to fully adapt to the new time. Be patient and supportive throughout the transition.

Healthy Diet:
Offer a light, healthy snack before bedtime to prevent hunger from disrupting their sleep. Avoid sugary or caffeinated foods and drinks close to bedtime.

The fall time change can be a tricky period for parents of babies and toddlers. However, with careful planning and a patient approach, you can help your child adjust to the new time seamlessly. Remember that consistency and routine are your greatest allies during this transition, and with a little extra attention and the use of tools like a light-changing clock, your child will be sleeping soundly and waking up at an appropriate time in no time. By implementing these strategies, you can ensure a smoother “fall back” experience for your family.