How to Keep Sleep Consistent for Babies and Toddlers During Daylight Savings Time

Written By Emily Vogel

When the clocks “fall back” this November, most adults are excited about the idea of an extra hour of sleep — but parents of babies and toddlers know it’s not quite that simple.
Instead of waking at 7:00 AM, your little one’s body clock might still say it’s time to start the day at 6:00 AM (or even earlier 😅).

The good news? You can absolutely help your baby or toddler adjust to the time change with minimal disruption. It just takes a bit of preparation, consistency, and realistic expectations.

Below, I’ll walk you through why Daylight Savings affects sleep — and what you can do before, during, and after the time change to keep your child well-rested.

Why Daylight Savings Affects Little Sleepers

Babies and toddlers thrive on rhythm and predictability. Their circadian rhythms — the body’s internal clock that regulates sleep and wake cycles — are heavily influenced by light exposure and routine.

When the clock shifts by an hour, your child’s body doesn’t automatically adjust. To them, bedtime feels an hour earlier and morning wake-up feels an hour later. That mismatch can lead to:

  • Early morning wake-ups

  • Shorter naps

  • Overtiredness at bedtime

  • Night wakings due to a disrupted rhythm

Thankfully, their internal clock can adjust — it just takes a few days of consistent cues.

Step 1: Gradually Shift the Schedule

The smoothest way to handle the “fall back” time change is to start adjusting a few days in advance.
Move your child’s schedule later by 10–15 minutes each day — including wake-up, naps, meals, and bedtime. By beginning this change the Wednesday before daylight savings, they will be back on their normal schedule when the time changes.

This gentle shift helps your child’s body gradually adapt so that when the clocks officially change, their internal rhythm is already closer to the new time.

If you forget to start early — don’t stress! You can still make the same small shifts after the time change instead. It may take a few extra days, but your child will catch up just fine.

Step 2: Use Light Strategically

Light is one of the strongest tools we have to regulate circadian rhythms.

💡 Morning Light:
 Once the time changes, mornings will be brighter earlier. Try to expose your child to natural sunlight within 30 minutes of waking — open the blinds, step outside, or play near a sunny window. This helps signal to their body that it’s time to be awake.

🌙 Evening Darkness:
 In the evening, begin dimming lights about an hour before bedtime to promote melatonin (the sleep hormone). Avoid bright overhead lights, TVs, or tablets close to bedtime — this light exposure can delay sleep onset and make it harder for your child to settle.

If your little one’s room gets bright too early in the morning, consider blackout curtains or a blackout travel pod (like a SlumberPod for shared rooms) to help keep mornings darker and encourage more consistent wake times.

Step 3: Keep Your Routine the Same

While the clock might change, your routine should stay predictable.

Babies and toddlers thrive on knowing what comes next — it’s one of the strongest signals to their body that it’s time to wind down. Keep your bedtime routine familiar:

  • Bath or wipe-down

  • Pajamas and sleep sack

  • Quiet books or songs

  • Lights off and into the crib or bed awake

Even if bedtime feels a bit “off” for a few days, maintaining the same steps every night provides the stability your child needs to adjust faster.

Step 4: Handle Early Mornings Wisely

Early morning wake-ups are the most common struggle after the fall time change. If your little one wakes too early (say, before 6:00 AM):

  • Keep the room dark and quiet.

  • Wait until your desired wake-up time before turning on lights or taking them out of the crib/room.

  • If they’re upset, use your normal soothing approach (e.g., brief check-ins, comfort words, or a lovey) but keep stimulation low. Even waiting an extra 10–15 minutes each morning can help reinforce that the day doesn’t start before 6:30 or 7:00 AM.

Step 5: Prioritize Sleep Needs

If your child is struggling with the adjustment, consider slightly earlier bedtimes for a few days to prevent overtiredness.
Remember: overtired children have a harder time falling and staying asleep — even if they seem “wired.”

You can also protect naps during this transition. Contact naps, stroller naps, or car naps are all fine if that’s what it takes to ensure your little one gets enough total sleep while their schedule settles.

Step 6: Give It Time

Even with preparation, it’s normal for sleep to feel off for up to 5–7 days after the time change. Stay consistent with routines, keep expectations realistic, and try to avoid making major sleep changes (like dropping a nap or switching from crib to bed) right before or during the adjustment week.

Your child’s body will catch up — it always does.

The Bottom Line

Daylight Savings Time doesn’t have to be a sleep disaster! By planning ahead, using light strategically, and maintaining consistency, you can help your baby or toddler adjust smoothly.

The time change may test your patience for a few mornings, but with a solid foundation and calm consistency, your little one will be back to their normal sleep rhythm in no time — and so will you. ☀️🌙



Emily Vogel
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