Fall Time Change Tips: November 6, 2022
The Fall Time Change 2022 is this coming Sunday, November 6th at 2 a.m.
At each seasonal time change, parents often reach out to me with great trepidation about how this time change will affect their child’s sleep schedules. It is true, the “fall back” time change can cause havoc on sleep.
Not to worry, I am going to guide you so this time change minimizes stress and confusion!
Watch this video for a summary of my sleep expert's tips and tricks on how to adjust to the Fall 2022 time change.
Click image or here to watch video
So here are some facts to consider:
The “Fall Back” time change in the US is on Sunday November 6th 2022 at 2 a.m.
You will “fall back” by setting your clocks back by one hour.
This fall time change is often EASIER than the spring time change. You will enjoy a “bonus hour” of overall sleep and a “bonus hour” of light in the morning. Thus, waking up in the morning will definitely be easier.
In the evening, it will be darker one hour earlier. You may find that both you and the kiddos will likely become drowsy earlier.
This time change can trigger “early rising” between 4-6 am, so be prepared to handle this event when it occurs.
Seasonal time change is all about working with the biological rhythms which are primarily driven by natural light and the onset of darkness and adapting the schedule and routine of your day (i.e., wake times, meal times, nap times, etc.)
Please know it can take up to 2 weeks for a child to make the transition to the new time change, so be patient and mindful of your child’s needs.
There are two strategies to consider in tackling the fall time change for children 6 months-6 years of age.
Proactive Approach: Make changes to your routine 3-7 days prior to the time change. This strategy of incremental change is best for children that tend to be early risers (waking before 6am) or children that tend to be sensitive to schedule changes.
How To Make Incremental Changes:
Start putting your child to bed 10-15 minutes later than his/her normal naptime or bedtime and then make similar changes to the nap schedule and meal schedule.
Every other day/night, try to “move up” meal time, naptime and bedtime by 10-15 minutes. Do this until the night of the time change.
The goal is to complete shifting your child’s bedtime schedule up by a full hour by the time the clock changes on November 7, 2022.
For example: if your child’s normal nap time is 8:45am, bump it to 9am and each day keep “bumping it forward” till you bumped it a fully 60 minutes hit an hour.
If you would rather “work” the bedtime angle then if bedtime is normally 7pm. During the days leading up to the time change, push bedtime to 7:15, 7:30, 7:45, 8pm…then when the time change happens, the 8pm bedtime will “FALL BACK” to 7pm and your child will already be in the mode for the new bedtime.
If you try this method and your child starts waking before 6am, then STOP and go back to your old schedule. You will need to adjust to new time change in the “Just in time” method.
The “Just In Time” Strategy: Move all your meals, nap times and bedtimes to the new time on November 6th, 2022.
This strategy is best for those that don’t have the time or inclination to plan ahead.
This might also mean your child may wake earlier in the morning for the first week or so, but soon things will normalize.
How to do the “Just in Time” option: Sync with new clock times on November 6th 2022.
If your child starts to wake before 6am, (which is considered early rising) than it is imperative that you attend to this early rising or else it will persist.
If you experience early rising, go to your child’s room, remind him or her it is still time for sleeping and try to soothe him or her back to sleep. (can use a tot clock for children 2.5 yrs of age and older). I recommend the HATCH.
If the child does not go back to sleep, then use the “dramatic wake-up” strategy to signify a morning wake up routine. Be sure to keep the room dark until 6am, then exit the room for 5-10 seconds, then re-enter the room and turn on the lights and open shades and then greet your child with “good morning” and proceed to get your child out of crib/bed and begin your routine. Be sure to expose to natural morning light.
By doing this “dramatic wake up” routine, you will not be reinforcing early rising and eventually your child’s circadian rhythm will get back on track. If you have ongoing issues with early rising after 10-14 days after the time change than it may be time to talk to a sleep expert and get the personalized sleep support to get sleep back on track via a sleep-tune up call.
In either case, it is important for children to get their daily dose of Vitamin D with morning light exposure. Turn on the lights, open your shades and, most importantly, try to give your child morning sunlight for at least 20-30 minutes a day during that first 7-10 days of the time change. This will help to reset your child’s circadian rhythm. You can also purchase a “happy light” that will offer some light therapy for you or your child.
It’s also important to protect Parental sleep! Here are my time change tips for adults:
Since you are gaining an hour of sleep, it is often easier just to go to sleep at your normal time on Saturday night and then allow yourself to sleep in on Sunday morning. Then for the first couple of days, please know that your body will be busy regulating to the new time change, so light exposure in the morning will really help your body adjust.
Like jet lag, time changes take about a week to resolve and so it is wise to be patient and try to adhere to a flexible schedule and you will begin to see it all normalize. Happy Fall!!
If after the time change you are still having challenging sleep struggles, then don't hesitate reach out for sleep support. THERE IS NO NEED TO LIVE LIFE IN A SLEEP-DEPRIVED HAZE!
The first resource that might be helpful is my Sleep Regression Guide. It is a free guide jammed packed with helpful insights and actions.
Have you worked with me before and want to get back to predictable night and reliable naps?
Schedule a Sleep Tune Up Call. In this 30 minute recorded, Zoom Video Conference Sleep Tune-Up Call, you will benefit from me, a 10 year Sleep Expert, becoming your personal "sleep detective" so you recover peaceful nights and joyful days. You will complete a Sleep Tune-Up Form in Advance of our session so I come to the conversation prepared to help you solve the sleep struggles once and for all so everyone sleeps again.
Have you been struggling with night and naps even before the time change? Curious about what is possible with Gentle Sleep Coaching?
The first step to see if I can help you achieve beautiful, blissful sleep is to schedule a 60 minute ZOOM sleep strategy session. Go to this link and complete the contact me form and I will be in touch within 24 hours with directions on how to schedule your Sleep Strategy Session (new clients).
If you are still wondering if I can help, please know I do NOT advocate 'cry-it-out'. I am a Gentle Sleep Coach. If you want to learn about my guilt-free and gentle process, please go to these links.
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