End of Daylight Saving: 5 Tips to “Fall Back” Gracefully With Kids

Whoever decided that Halloween and the end of Daylight Saving Time should fall during the same week was clearly not a parent of a young child.

At 2:00 a.m. on Sunday, November 5^th, in the United States and Canada, we will set the clocks back by one hour. For those of you without young children, this means that you will bask in an extra hour of sleep and weekend relaxation. For those of us with children, we will silently curse every single one of your “I had an extra hour of sleep!” posts on Facebook.

The end of Daylight Saving Time (DST), on the heels of Halloween, causes upheaval for many families. Just as young children have finally adjusted to the darker days and school, the end of DST comes along to remind you to never get too comfortable with any semblance of routine.

Related: 8 Great Tips to Manage Bedtime 

Children’s internal clocks take some time to reset, unlike their exhausted parents whose internal clocks lost batteries somewhere around the time they gave birth. Therefore, if your child typically wakes up at 6:00 a.m. on any given day, they will likely wake up at 5:00 a.m. after the time change. While some little ones may only take a day or two to adjust, for others, it may take weeks.

Today we offer five different strategies to help families adjust to the end of DST.

1. Start Adjusting A Few Days Ahead of Time

If you have an easily adaptable child, you may find that they can adjust to the end of DST without a hitch. However, this is not likely the case for most people. Therefore, it helps to change bedtime gradually over time.

Beginning a few days ahead of the time change, move your child’s bedtime incrementally later. For example, if your child typically goes to sleep at 7:00 pm, put your child to sleep at 7:15 on the Wednesday before the time change. Then, on Thursday, put them to bed at 7:30 pm, and so on until your child is going to bed an hour later by the night of the time change.

The time increments can be adjusted based on your family needs, with the end goal of working towards a later bedtime and thus, later wake-up time, for your child.

2. Get Enough Sleep Now

We’ve all heard the phrase “Sleep begets more sleep,” and this is certainly true for children.  Overtired kids will likely have more difficulty adjusting to the time change. If at all possible, ensure that your family is well rested heading into the end of DST.

As the adjustment to the time change occurs, don’t forgo naps altogether. Naps may help to get your child through the longer day, initially, and will certainly help to make sure they are rested well enough to fall asleep at night.

Related: 5 Daylight Saving Time Hacks For Families 

3. Use the Power of the Sun

Studies have shown that more exposure to sunlight during the day extends sleep time at night.  Sunlight sends an important signal to your body and brain to wake up, helping to adjust your circadian rhythm. This rhythm, which is regulated by the hormone melatonin, can naturally be altered by exposure to sunlight.

The body’s internal clock is most responsive to light in the early morning hours between 6:00 – 9:00 am. Therefore, if your little ones are up early anyway, taking them outside might help to adjust their biological clocks more quickly.

4. Beef Up the Bedtime Routine

Nighttime routines are essential to good sleep for children year-round.  As you approach the end of daylight saving, be sure to solidify those bedtime rituals.  Kids are creatures of habit, so while they might not know the time, they do know what comes next.

In addition to dimmer lights, stories, and perhaps a warm Epsom salt bath, be certain that all screens are off after dinner. Not only will this decrease mental stimulation, but it will also ensure that the high-intensity light does not disrupt melatonin production and release.

5. Expect the Unexpected and Ease Up Your Schedule So You Can Adapt 

Thankfully, most children adjust to the end of DST within a few days to a week.  However, some children have a difficult time with the adjustment, and as a result they fall into a sleep regression.  While going through the experience is challenging, remind yourself that this too shall pass.

If possible, lighten your work or responsibility load leading up to and following the time change.  Biologically our bodies are meant to slow down as the shorter days and longer nights approach. Easing up on your busy schedule will ensure that you can help your little ones handle the time change with as much patience and grace as possible.

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