Navigating Daylight Savings – The Autumn Series (fall back)

The end of summer is upon us, and with it come shorter days and colder mornings (I'm not ready yet!). As we move into autumn, we'll be setting our clocks back an hour. While this is great news for those without kids, it can be a bit tricky for parents. But don't worry, I'm here to help!

There are a few ways to approach this time change - you can be proactive, reactive, or just wing it. Check out my tips below for managing your child's sleep from any direction. To make the transition easier for your little one, try adjusting their sleep schedule in small 15-minute increments every few days. And don't forget to adjust other daily activities to support their circadian rhythm (more below).

PROACTIVE SLEEP SOLUTIONS (based on a 7am-7pm schedule – 2 naps)

REACTIVE SLEEP SOLUTIONS (based on a 7am-7pm schedule – 2 naps)

Understanding the WHY:

Our internal biological clock, or circadian rhythm, is influenced by three main factors: light, food, and social interaction. To support your child through the time change, it's important to move all three factors together.

During the times you want your child to be awake provide lots of light, food and social interaction. During the times you would like them to be sleeping provide minimal light, food & social interaction. Exposing your child to natural sunlight in the morning and throughout the day can help their body clock adjust to the new time. And dimming the lights in your home at least an hour before bedtime can help prepare your child for sleep.

How long will it take my baby to adjust?

All children respond differently to changes. It will take most between 1-3 weeks to fully adjust, so be patient with your little one.

What about if my child doesn't nap anymore?

Great news – they'll be less sensitive to the time change. Just follow the suggested bedtime and wake-up time from the diagrams above. If you use a sleep trainer clock, you can gradually adjust the settings to align with the new schedule.

With these tips in mind, hopefully, you and your children enjoy the beautiful autumn season and all the fun it brings with minimal disruption to your sleep routine. If you're still struggling, don't hesitate to reach out for personalised support and guidance.

Baby Sleep Consultant NZ. Healthy Sleep Habits Begin Here.