Fall Back Without Falling Apart: How to Help Your Baby Adjust to Daylight Saving Time

Every fall, we “gain” an extra hour when Daylight Saving Time ends. Sounds dreamy, right? For parents, though, this shift often means one thing: extra early wake-ups.

If your baby normally wakes at 6:00 AM, after the time change, that wake-up will now read 5:00 AM on the clock. Yikes. No wonder this is the time change parents dread the most.

The good news is that with a little planning, you can help your child adjust gradually so mornings don’t suddenly start in the dark. Let’s break it down step by step.

Step 1: Shift Slowly ⏰

Instead of asking your baby to suddenly handle a one-hour change overnight, move their entire schedule — naps, meals, and bedtime — earlier by 10–15 minutes each day for the week leading up to the time change.

That way, by the time the clocks shift, your baby’s body is already aligned with the “new” time.

Here’s an example if your little one usually goes to bed at 7:00 PM:

DayBedtime💤 Day 17:00 PM💤 Day 26:45 PM💤 Day 36:30 PM💤 Day 46:15 PM💤 Day 56:00 PM

On the night of the time change, 6:00 PM becomes 7:00 PM — and you’re right on schedule.

👉 Didn’t get a chance to prep ahead? No worries! You can still use this gradual adjustment after the time change. It may just take your little one a week or so to settle back into rhythm (sometimes even two weeks for babies with very set internal clocks).

Step 2: Expect Some Adjustment 😴

Even with the best preparation, your baby’s internal clock doesn’t magically reset overnight. Bedtime may feel “too early,” which can lead to a little extra resistance at night. That’s normal!

Stick with your bedtime routine (bath, book, cuddle, bed), dim the lights before bedtime, and keep things calm and consistent. Your baby’s body will catch up with the new schedule.

Step 3: Control the Light 🌙

One of the trickiest parts of the time change is that the sun sets earlier and evenings can still feel “too bright” at bedtime. Light plays a big role in sleep — it suppresses melatonin, the hormone that helps the body wind down.

Here are a few easy fixes:

• Invest in blackout curtains or shades to block out evening light.

• For a budget-friendly option, you can buy blackout window film on Amazon for around $10. It sticks right to your window and creates a perfectly dark room.

• Make sure mornings are bright! Open blinds right away when it’s time to start the day. This contrast between dark evenings and bright mornings helps reset your child’s internal clock faster.