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It's that time of year again—the end of Daylight Saving Time in the U.S. In the wee hours of November 2, clocks will fall back an hour. (Unless you live in Arizona, Hawaii, or one of the U.S. territories that doesn't observe this event.)
While no parent would turn down extra shut-eye, this change can be jarring to little ones, who are already prone to sleep regression and still developing the concept of time. Their disrupted schedule becomes your disrupted schedule, and then the entire family needs a time-out.
Rest assured that we've got you covered with a "fall back" plan for transitioning little (and not-so-little) ones through the time change with minimal crankiness.
One week prior: Gradually shift bedtime back
Seasonal time changes affects kids differently. During puberty, hormones shift circadian rhythm—this is why teens tend to stay up later and struggle to wake up early—so "falling back" is easier for older kids. "Springing forward" in March is the real doozy.
Younger children tend to be natural early birds. In the first week of "falling back," they often wake up even earlier than usual and crash before bedtime, with all the time-sensitive moments in between (mealtimes, naps, etc.) disrupted in the shuffle.
To prepare little kids to "fall back," spend the week prior to the time change shifting bedtime back 15-20 minutes each night.
After the time change: Reset circadian rhythm in the morning
Our circadian rhythm—the 24-hour body clock that regulates cycles of sleep and wakefulness—is primarily controlled by the brain's suprachiasmatic nucleus (SCN), which responds to light and darkness.
If you're familiar with the work of neuroscientist/podcaster Andrew Huberman, you've likely heard his advice to start each day with 5-10 minutes of sunlight on a clear day or 20-30 minutes on an overcast day. This can improve alertness, mood, and sleep in people of all ages.
Winter days can be really short and dark. As much as possible, allow little kids time outside through backyard play, routines like the morning dog walk or commute to school or daycare, and other sunshiny adventures you can squeeze in. This improves sleep and can also help reduce Seasonal Affective Disorder (SAD) in kids and adults.
After the time change: Practice sleep hygiene at night
Good sleep is a huge boost to health, learning, and overall performance. The principles of sleep hygiene, practices that support better sleep, are beneficial for all ages. Seasonal time changes are a great time for your family to brush up.
At night, you can support sleep the opposite way you supported wakefulness. Keep lights dim, use blackout curtains, and limit screen time to help everyone power down for the night.
Practice a calming wind-down routine each night before bed. This could include taking a bath or shower, reading, or listening to soothing music. The older your child, the more autonomy they can have to set their own routine. Just be sure it doesn't involve overly stimulating activities, like screen time, sugary snacks, or late-night exercise.
As much as you can, help each member of your family establish a regular sleep schedule with consistent bedtimes and wake times, even on weekends and holidays. Not always easy, we know! But so worth it. With good sleep, the rest of the day feels a lot easier.
