How to Help Your Baby Adjust to Standard Time
It’s late October, which means the time change is coming…. We’ll say goodbye to daylight savings time and fall back into standard time.
The first Sunday in November brings standard time. This year we fall back on Sunday, November 5, 2023. This means earlier sunrise and sunset – more light earlier in the morning and less light in the evening.
Turning the clocks back means that it will feel like an hour later than the clock says. So, your daylight savings time 7am wake up becomes your standard time 6am wake up. Your 8pm daylight savings time bedtime will become your 7pm standard time bedtime.
Would you believe that I literally have to stop and double check this every single time change! My brain and body hate time changes. If you’ve been wanting to adjust your baby or toddler’s bedtime earlier – then this time change is your friend. If you’ve been struggling with too early wakes and bedtimes, then this time change will exacerbate that, and you may want to start shifting their rhythm.
Tips for adjusting your baby’s rhythm to standard time…
Start adjusting their sleep, wake, and nap time ahead of standard time. In the days leading up to standard time you can adjust their sleep, wake, and nap times by 15 minutes earlier every couple days. This way their body adjusts slowly to the shift in rhythm. Even if you haven’t made the 1-hour adjustment by the time the clocks fall back, their routine will be closer to the new times.
If that seems way too complicated, you can adjust over a shorter period of time. Consider shifting their routine by 20 minutes earlier on Friday, 20 minutes earlier on Saturday, and Sunday following clock times should get you that last 20 minutes to be on track.Gradually adjust after the time change. Another option is to simply adjust gradually starting on Sunday. Plan for sleep times somewhere between the clock time and the body time. This could be in 15-20 minute jumps over the next few days, or simply splitting the difference Sunday to try and be back on track by Monday.
Remember that hunger cues are tied to the body’s internal clock. If you have an older baby or toddler who thrives on set eating times, you may wish to shift those slowly along with the sleep times. This is much more likely to apply to solid foods rather than nursing or bottles.
Another option, simply do nothing. While some people really want to shift their baby’s routines, you don’t have to. I’ll let you in on a secret – we generally just wing it in our house. For me, it’s less stressful to organically adjust in the week after the time change then try and strategically adjust things. So, if you’ve been hoping for permission to just do nothing and see how it goes, it’s a valid choice.
Truthfully, I think the temperament of your baby makes a big difference. Very predictable babies and toddlers are easy to gradually adjust. More free-flowing sleepers are going to be harder to gradually adjust, and it may be more stressful to try than it’s worth.
No matter which path you choose, remember to go back to the basics to support a good circadian rhythm.
Natural sunlight during the day and dark at night cue your body for sleep and wakefulness. Use these to your advantage. Start your day with natural sunlight. Get outside during the day a lot for some fun outdoor play and plenty of natural light exposure. Dim the lights an hour ahead of bedtime to help queue the body for sleep. Artificial lights in the evening can suppress your body’s melatonin production, a key hormone in sleep regulation. This is especially good to remember because darker evenings tend to lead to more artificial light usage – so choose the dimmest, warmest options you can for the task at hand.
Take Care of Yourself During This Time. Be patient with yourself and your little one. Time changes are hard. Time changes with cranky kids off their normal routines are double hard. Take deep breaths. Be empathetic and compassionate to both your kid and you. Try not to over commit yourself in the week after the time change so that you can slow down and take care of yourself if you are a bit more tired than usual.