Adjusting Your Child's Sleep for Fall Back
The fall back time change can throw off even the best sleepers — and if you’re a parent, you know that one small time shift can feel like a big disruption. Suddenly, your baby is waking at 5:30 am instead of 6:30 am, naps feel off, and bedtime battles stretch longer than ever.
The good news? With a few gentle strategies and a little preparation, you can help your baby or toddler adjust smoothly — so your whole family can get back to feeling rested.
And if you’re looking for even more support,
I
created a
free guide: Overwhelmed to Empowered. It’s designed to help parents tune into their baby’s cues and create a flexible rhythm that supports great sleep.
You can download it
[here].
Why Daylight Saving Time Throws Kids Off
Babies and toddlers thrive on routine. When the clocks shift, their internal body clock (circadian rhythm) suddenly feels “off.” That’s why:
- A baby who usually wakes at 6:30 am might now be up at 5:30 am.
- A toddler who goes down at 7:30 pm may resist sleep until 8:30 pm.
- Naps can feel disrupted, leading to crankiness and more nighttime wake-ups.
- Some children adjust quickly, but for others, even an hour can make a big difference.
If you're finding these changes overwhelming, you don't have to figure it out alone.
My free guide,
Overwhelmed to Empowered,
gives you simple steps to tune into your baby's cues and feel more confident through transitions like this one. [Grab it here].
Gentle Tips to Prepare Your Child
1. Shift bedtime gradually
In the days leading up to the time change, adjust bedtime by moving it later in 10–15 minute increments. If your child normally goes down at 7:00 pm, try 7:15 pm Thursday, 7:30 pm Friday, and 7:45 pm Saturday—so when the clocks “fall back,” bedtime feels the same to their body.
2. Use light strategically
In the evening: keep lights on a little longer to signal “daytime.”
In the morning: use blackout curtains to block early sunlight that can trigger wake-ups at 5:00 am or earlier.
3. Protect naps
Well-rested kids adjust more easily. Stick with nap routines even if timing feels a little “off” at first—consistency helps the body clock settle.
The Wait-and-See Approach
Not every family wants to prep ahead of time, and that’s okay, too. Some parents prefer to wait and see how their child responds before making changes. Sometimes kids surprise us and adjust quickly on their own.
This approach often works best for children who are naturally easy-going, flexible, and able to handle small changes in routine without much fuss. If your little one can nap anywhere, rolls with transitions, or generally adapts well to shifts in schedule, the wait-and-see method may be a good fit.
If you choose this approach:
- Keep daily routines consistent for meals, naps, and bedtime.
- Maximize darkness for sleep and light for wake times.
- Allow 4–5 days for the body to adapt.
If your child is still waking early or fighting sleep after several days, that’s your sign they may need a little more structured support.
Which Kids Struggle the Most?
Every child reacts differently, but some temperaments tend to have a harder time with schedule shifts:
- Sensitive sleepers – wake easily with light or noise and struggle to resettle.
- Early risers – children already waking before 6:30 am often shift to even earlier mornings.
- Strong-willed toddlers
– may push back hard against sudden changes in bedtime routines.
- Highly sensitive personalities – thrive on predictability and may find the disruption overwhelming.
If you see your little one in this list, a proactive plan can help the transition go much more smoothly.
Why Having a Plan Brings Peace of Mind
Parents today have access to an endless amount of information, and with that comes an endless array of opinions. It’s easy to hear nightmare stories about daylight savings—toddlers waking at 4:30 am for weeks, babies who suddenly refuse bedtime—and that can create a lot of anxiety.
The truth is, every child is unique. However, for many families, having a plan in place ahead of time feels like a safe bet. It takes away the guesswork, lowers stress, and helps you move into the time change with confidence instead of worry.
Daylight savings can be tough, but you don’t have to navigate it alone. That’s exactly why
I offer two types of support calls for parents:
- Prep Calls — Perfect if you want a clear, step-by-step sleep plan before the time change so your child’s schedule shifts smoothly.
- Rescue Calls — Ideal if you’ve tried to “wait and see” but now your little one’s sleep is upside down and you need quick, effective guidance.
In just
45 minutes, we'll
create a personalized plan for your baby or toddler, so you leave with clarity, confidence, and next steps you can start right away.
✨ For this daylight savings season only, I’m offering these calls at a
special rate of $125 (regularly $150). To give each family the attention they deserve, I’m opening just
10 spots for each call type.
👉 Click here to book your support call today — and take the stress out of daylight savings.
Daylight savings doesn’t have to derail your family’s sleep. Once you understand why it’s tricky for little ones and have a plan for handling it, the transition can feel much smoother.
And remember: your child will find their rhythm again — and you don’t have to navigate these transitions alone. 💛
Parenting is easier when we support each other. If you know a friend or family member who might benefit from these tips, please share this post with them — sometimes the smallest encouragement can make a big difference.
