Articles

Making the Fall Time Change Easy on Kids (and Parents!)

Nov 01, 2024

Fall is here, and that means it’s almost time to “fall back” an hour as daylight saving time ends. While that extra hour of sleep sounds great, it can actually throw off our kids’ schedules a bit—and, of course, ours too! The good news? With a few small adjustments, you can help everyone in the family adjust smoothly...or at least give it your best effort trying!

Here are some of our favorite tips!

1. Start Shifting Bedtime a Few Days Early

If you can, try shifting your kiddo's bedtime by 15 minutes a day starting a few days before the time change. This gradual shift helps their bodies ease into the new schedule, making things easier on everyone when we finally change the clocks.

2. Let in the Morning Light

Natural light does wonders for resetting our internal clocks. Help your kids adjust to the new time by making sure they get a good dose of morning sunlight—whether it’s breakfast near a sunny window or a few minutes outside. This light helps their bodies know it’s time to wake up and gets everyone off to a better start.

3. Stick to Your Regular Routine

Kids thrive on consistency, so keep your usual routines as much as possible. Mealtimes, naps, and bedtime rituals (like reading a story or listening to calming music) can help keep things feeling normal, even with the time shift. These small signals help them know that, even though the clocks are different, the rest of their world is the same.

4. Be Ready for a Little Extra Sleepiness

Even if you prep, your little one might still feel a bit more tired or grumpy. You might notice a few more meltdowns or a bit of extra clinginess—and that’s totally okay. Consider planning low-key activities or quiet time if they seem off, and maybe give yourself some extra downtime too!

5. Create a Cozy, Calming Bedtime Routine

Having a cozy, dark sleep environment really helps. You can dim the lights before bedtime, add some white noise, or maybe even use a touch of lavender to create a calming atmosphere. Making bedtime feel as cozy as possible can help them fall asleep even when things feel a bit “off.”

6. Go with the Flow

Adjusting takes time, so don’t worry if it takes a few days (or even a week) for everyone to settle into the new rhythm. Some kids take a bit longer, and that’s totally normal! Being patient helps kids stay calm and feel secure during any schedule shift.

The fall time change can be challenging, especially when it throws off our routines and leaves everyone a bit more tired and cranky. If your little one is struggling to adjust, remember that you’re not alone—many families go through this, and it’s completely normal to need some time to settle into the new rhythm. With a few gentle changes and a bit of patience, things will smooth out, and you’ll be back to your usual schedule before you know it. Hang in there—you’ve got this, and soon enough, you’ll all be ready to enjoy everything fall has to offer!

Happy Fall Back!!!

Dr. Emma and The Aparently Parenting Team

SUBSCRIBE FOR FREE PARENTING RESOURCES

We know you're busy! So, we'll make sure to only send the IMPORTANT PARENTING stuff!!

We hate SPAM. We will never sell your information, for any reason.

Articles

Making the Fall Time Change Easy on Kids (and Parents!)

SUBSCRIBE FOR FREE PARENTING RESOURCES

Join Our Free Trial