Navigating the Fall 2024 Time Change with Blissful Baby Sleep Coaching
The Fall Time Change 2024 is this coming Sunday, November 3rd at 2 a.m.
With each seasonal time change, many parents reach out to me with concerns about how this shift will impact their child's sleep schedule. It's true—the "fall back" time change can disrupt sleep patterns. But don't worry! I'm here to guide you through this transition with minimal stress and confusion.
Watch My Expert Tips on Adjusting to the Fall 2024 Time Change
Key Facts About the Fall Time Change:
Date and Time: The "Fall Back" time change in the U.S. is on Sunday, November 3rd, 2024, at 2 a.m.
Clock Adjustment: Set your clocks back by one hour.
Easier Adjustment: This time change is often easier than the spring time change. You get a "bonus hour" of sleep and morning light, making waking up easier.
Early Evenings: It will be darker an hour earlier, which might make both you and your child feel drowsy earlier.
Potential for Early Rising: Be prepared for early rising between 4-6 a.m.
Adapting to the New Schedule
Seasonal time changes are all about aligning with biological rhythms driven by natural light and darkness. It can take up to two weeks for a child to fully adjust, so patience and mindfulness are essential.
Strategies for Children 6 Months to 6 Years
1. Proactive Approach
For early risers or children sensitive to schedule changes, start adjusting routines 3-7 days before the time change.
Incremental Changes: Shift bedtime, nap times, and meal times 10-15 minutes later every other day until the night of the time change.
Example: If your child’s normal bedtime is 7 p.m., gradually move it to 8 p.m. by the time the clocks change. When the time falls back, the new bedtime will be 7 p.m.
For example, let's pretend your child's normal bedtime is 7:00pm. Shift their bedtime 15 minutes LATER each day. Here is what the change would look like over a 4 day period. It is important to shifts naps and meals by the same 15 minute increments.
Wednesday 7:15pm
Thursday 7:30 pm
Friday 7:45 pm
Saturday 8:00pm
Sunday is FALL BACK DAY TO 7:00 pm (This will be the time after the time change)
2. Just In Time Strategy
For those who prefer a simpler approach, move all schedules to the new time on November 3rd.
Sync with New Clock Times: Adjust meal times, nap times, and bedtimes to the new time immediately.
Handling Early Rising: If your child wakes before 6 a.m., use the "dramatic wake-up" strategy to reinforce the morning wake-up routine.
The Dramatic Wake-Up Routine
Keep the room dark until 6 a.m.
Do not expose child to food or light before 6am. It is OK if you are in the room with them if you are not using sleep crutches.
If child is still awake at 6am then come into room, turn on the lights, open shades, and greet your child with "good morning."
Start the day with exposure to natural light and know that nap will come earlier due to earlier wake up.
Important Tips for Morning Light Exposure
Ensure your child gets 20-30 minutes of morning sunlight before 10am and do this daily during the first 7-10 days post-time change. This helps reset the circadian rhythm. A "happy light" that you can purchase, can also provide beneficial light therapy.
Protecting Parental Sleep
Adults can benefit from this time change too. Go to bed at your usual time on Saturday night and enjoy the extra hour of sleep on Sunday. Morning light exposure will help regulate your body to the new time.
Be Patient and Flexible
Adjusting to a new time change can be similar to dealing with jet lag. It takes about a week to resolve, so maintain a flexible schedule.
Need More Help?
If sleep struggles persist after the time change, don’t hesitate to reach out. There’s no need to endure life in a sleep-deprived haze!
Download My Free Sleep Regression Guide: Packed with helpful insights and actions.
Schedule a Sleep Tune-Up Call: In a 30-minute Zoom session, I’ll act as your personal "sleep detective" to help solve sleep struggles and restore peaceful nights and joyful days. ($150 for 30 minutes). If you need to talk live for a sleep-tune up please CONTACT ME and indicate in the form you need a sleep-tune up.
Remember, I’m here to support you every step of the way. Happy Fall!