Daylight Savings Tips – Falling Back

Daylight Savings Time bumps the clocks back on Sunday. After the initial shock of total darkness at 5:00 p.m., most adults enjoy the extra hour of sleep the falling back of the clocks provides  Keep your little ones sleep on track by following these tips during the transition.

We recommend you start the Daylight Savings time transition on Saturday by tweaking both nap and bedtime. Getting a head start will give you the benefit of an extra day of adjustments before Monday rolls around (and work and school schedules pick up again).

If your child takes no naps, try to push their bedtime a full hour later on Saturday. For example, a 7:00 p.m. bedtime would now be 8:00 p.m.

If your child still takes one nap during the day, move it back by 30 minutes. Then, push bedtime back by a full hour. For example, a 1:00 p.m. nap would take place at 1:30. And a 7:00 p.m. bedtime would be pushed back to 8:00 p.m.

If your child takes two or three naps during the day, move things back in 15 minute increments on Saturday. Then, push bedtime back by thirty minutes as well. For example, a 9:00 a.m. naptime would take place at 9:15 p.m.; a 1:00 p.m. nap would take place at 1:30; and a 7:00 p.m. bedtime would be 8:00 p.m.

– On Sunday morning your child should be primed for the time change. The clocks will have shifted overnight, but they will awake, be mostely adjusted and ease back to their normal sleep times.


Note: Pushing these sleep times may be challenging. Your child will likely be tired so try your best to get plenty of fresh air and sunshine. If you have a usual pre-sleep routine stick to it as if nothing has changed. It may take your child a few days to adjust fully but eventually things will “fall back” into place.