Fall Back 2025: How to Help Your Child Adjust When Daylight Saving Time Ends

With November comes the end of Daylight Saving Time and that tricky “fall back” one-hour change. For many parents, it means more than just an extra hour of morning light. It can throw off your little one’s sleep schedule (and yours too). The good news? A few simple changes can help your child adjust smoothly to the time change. Here’s how to protect everyone’s rest and make this transition easier on the whole family.

Making small changes helps your child’s internal clock adjust naturally during the fall back time change, instead of dealing with a full hour shift overnight

1. Start to adjust your child’s sleep schedule before the fall back time change

Begin adjusting your child's bedtime gradually about three to five days before the actual time change. This way, their internal clock can start to adjust before the big day:

3 Days Before: Move your child’s bedtime 15 minutes later. So, if they typically go to bed at 7:00 p.m., make it 7:15 p.m.

2 Days Before: Shift bedtime to 7:30 p.m.

1 Day Before: Move bedtime to 7:45 p.m.

The Day of the Change: Now, the new 7:00 p.m. will feel just right for their adjusted body clock.

Remember to shift their whole schedule forward too, including meals, playtime, and naps.

For a faster transition, push everything later 30 minutes on Saturday. If your day is normally 7:00am to 7:00pm, it will be 7:30am to 7:30pm on Saturday. On Sunday, it will feel like another 30 minute push to get to the right time on the clock. 

2. Tweak Wake-Up Time Too

If you have an early riser, gradually shifting wake-up time later can be very helpful. Try gently encouraging your child to stay in bed a bit longer each morning (if possible) as you make bedtime changes. Dim lights, use quiet activities, or even try a gentle “sleep-to-wake” light for preschoolers to signal it’s still sleep time. If your child normally wakes at 6:30 a.m., aim for 6:45 a.m. on Friday, 7:00 a.m. by Saturday, and so on. This helps prevent those early morning wake-ups after the time change from sticking around.

3. Pay Attention to Daylight Exposure

Morning sunlight is one of the most powerful ways to help your child’s body clock adjust after Daylight Saving Time ends. Open up those blinds and take advantage of daylight hours! If it’s tough to get outside, spend time near a sunny window or incorporate a walk into your morning routine. Try to spend 15 to 30 minutes outside in the morning light. This helps reset the internal clock faster.

On the flip side, make sure your little one’s room is dark for sleep times, as it will again be lighter earlier in the morning. Early morning light can signal the brain that it’s time to wake up, so make sure that morning light isn’t sneaking in and waking your baby too early.

4. Keep a Consistent Routine

Predictability is your best friend here. Even if bedtime feels a bit off, stick to your same bedtime routine: bath, story, snuggle. It’s the signal your child’s body needs to wind down, even when the clock feels confusing.

5. Be Flexible with Naps (But Not Too Flexible)

Nap times will likely be affected for the first few days, especially if you have a young child on a multiple-nap schedule. Give them a little grace as their bodies adapt, but try not to let naps fall too far off the ideal timing. Avoid letting naps get too close to bedtime, which can delay sleep and make the transition last longer than needed. Follow a schedule based on their biological rhythms and continue to keep an eye on their sleep cues to catch them at their best time for sleep.

6. Watch for Early Morning Wakes

Once clocks fall back, children can wake up an hour earlier than usual (ouch!). If your child tends to wake up early, try to delay responding for a few extra minutes each day. Using a sound machine, blackout curtains, or a toddler clock can help signal it’s still sleep time and reduce the risk of early-morning wake-ups sticking around. If your little one pops up at 5:30 a.m., try waiting a few minutes before responding. Gradually stretch that time later each morning.

7. Have Patience (With Yourself, Too!)

It’s normal for sleep to be a bit rocky as kids adjust to the time change. Give it a week or so, and trust the process. Stick with your usual routines, and don’t worry if there’s a rough night. Keep your responses calm and predictable to help everyone get back on track.

With a few adjustments and a bit of patience, you can minimize the disruption of daylight saving time on your child’s sleep routine. Remember, this isn’t just about your child adjusting. It’s about you too. Keep routines consistent, celebrate small wins, and know that every family needs a little time to settle in again.

If your child’s sleep still feels off after the time change, or if bedtime battles are already wearing you out, I can help. Schedule a free Discovery Call to learn how we can make your child’s sleep easier and yours too.