Tips For Fall Time Change 2020: How to "Fall Back" with Ease!

Well, it looks like 2020 is bringing us a “triple whammy”… this weekend there is Halloween, a blue-full moon and the “Fall-Back” time change is on Sunday November 1 at 2 a.m.

Every time there is a seasonal time change, parents call me with great trepidation about how this time change will affect their child’s sleep patterns. It is true, the seasonal fall time change looms as a possible sleep disrupter.

No worries, I am going to help you manage the change to minimize stress and confusion!

https://www.youtube.com/watch?v=2S1GX-B2ieE?rel=0&w=560&h=305

I recommend reading the whole blog to get the “full picture” on the steps you will want to take to maximize blissful sleep.

So here are some facts to consider:

• Daylight Savings in the US is on Sunday November 1st 2020 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 or her normal naptime or bedtime and of course, make similar changes to the nap schedule and meal schedule.

• Every other day/night, try to “bump 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 an hour by the time the clock changes.

• For example: your child’s normal nap time is 8:45am, bump it to 9am and each day keep “bumping it forward” till you hit an hour.

• If you would rather “work” the bedtime angle than 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 1st, 2020.

• 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 1, 2020.

• 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. I highly recommend reading my post on early rising.

• 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)

• If the child does not go back to sleep, then use this strategy to make it “morning:” keep the room dark until 6am, then exit the room for 10-20 seconds, then re-enter the room and turn on the lights and open shades and then get your child out of bed.

• In this way, 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 for 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 your 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 to schedule a Sleep Tune-Up Session.

THERE IS NO NEED TO LIVE LIFE IN A SLEEP-DEPRIVED HAZE!

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. The fee is $80 for 30 minutes with your own personal Sleep Detective on Zoom Video Conference.

30-minute Sleep Tune-Up Session

I look forward to helping you restore easy and calm bedtimes, quiet, peaceful nights, reliable naps and harmonious, confident parenting!

As  pediatric sleep expert and a trained and certified Gentle Sleep Coach. I offer an alternative to the “cry it out” methodology. I am on a mission to help parents tenderly teach the “skills of sleep” to their children through a guilt-free, gentle approach and a full-service, proven system to promote a gentle, reassuring, gradual change that results in drama-free bedtimes, peaceful nights, reliable naps, and marital harmony. Want to find out more? Click to know about my methodology. Click to find out how I can help you and your family members achieve Blissful Sleep.

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Helpful Tips to To Manage The Fall Time Change 2018 for babies, toddlers and children

The Fall 2018 time change is on November 4, 2018. If you have a baby, toddler or child, you will want to watch this video for some tips and tricks to be prepared for the time change.

[youtube https://www.youtube.com/watch?v=fl_oZ-v9Pag&w=560&h=315]

Get ready! The end of daylight-saving time will fall on Sunday. Nov. 4, 2018 in the United States and Canada. We will “fall back” by setting our clocks back an hour.

The good news is that you will get a “bonus hour” of overall sleep and a “bonus hour” of light in the morning, so waking up will definitely be easier.  In the evening, it will be darker one hour earlier, so often the day feels really short. You will find yourself wanting to “get cozy” and you and the kids will likely get drowsy earlier—and therefore bedtime will hopefully be easier.

To get ready, see my video above to learn strategies for the fall time change for children 6 months-5 yrs of age. 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 sleepy cues.

Be proactive and begin making changes to your routine 3-7 days prior to the time change for children 6mo.-6yrs

Making incremental changes prior to November 4th is best for children that tend to be early risers or children that tend to be sensitive to schedule changes. These children usually benefit from gradually changing their schedule on the days leading up to the time change. 

How Make Incremental changes:

• Start putting your child to bed 10-15 minutes later than his or her normal naptime or bedtime and of course, make similar changes to the nap schedule and meal schedule. 

• Every other day/night, try to “bump up” naptime/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 an hour by the time the clock changes.  For example: your child’s normal nap time is 8:45am, bump it to 9am and do this for 2 days and then, bump to 9:15am for 2 days and so on. If you would rather “work” the bedtime angle than 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.

If you don’t have the time or inclination to plan ahead, then you can simply respond to your child’s needs once the time change has happened on November 4, 2018.

This means that all naps, meals and bedtime will automatically switch to the new time. This might also mean your child may wake earlier in the morning for the first week or so, but soon things will normalize.

Use the “Just in Time” option: Sync with new clock times on November 4, 2018.

• 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)

• If the child does not go back to sleep, then use this strategy to make it “morning:” keep the room dark until 6am, then exit the room for 10-20 seconds, then re-enter the room and turn on the lights and open shades and then get your child out of bed. 

• In this way, 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, then I highly recommend reading my post on early rising.

• 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.

It’s also important to protect your 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!!

  Solve your child’s sleep struggles once and for all — so everyone finally sleeps again.

I help sleep-deprived families get where they need to be: well-rested.

There Is No Need To "Cry-It-Out"

I Offer Guilt-Free, Gentle Sleep Coaching

Easy and calm bedtimes, quiet, peaceful nights, reliable naps and confident parenting are yours.

With proven, evidence-based methods, an expert, signature process, and full-service support,
I help you tenderly teach the “skills of sleep” to your child.

I’ve Helped Over 800 Families Sleep Through The Night.
That’s More Than 2,400 Family Members Now Sleeping Better.

Let Me Help Your Whole Family Sleep Better, Too.

Click the button below to schedule a live 45 minute Sleep Strategy Session where you can gain expert insights into how to tackle the sleep struggles once and for all! (small fee applies)

I Want Sleep Now!

Fall Time Change 2016: Tips and Tricks for the Time Transition

Fall Time Change is November 6, 2016. Read for Tips and Tricks for the Time Transistion

The time change is coming.

You have probably noticed that the days have been getting shorter since the summer solstice on June 20. For 2016, the end of daylight-saving time will fall on Sunday, Nov. 6, at 2 a.m. At that time clocks will "fall back" and change from 2 a.m. back to 1 a.m.

The good news is that you will get a “bonus hour” of overall sleep and a “bonus hour” of light in the morning, so waking up will definitely be easier.  In the evening, it will be darker one hour earlier, so often the day feels really short. You will find yourself wanting to “get cozy” and you and the kids will likely get drowsy earlier—and therefore bedtime will hopefully be easier.

To get ready, see my two strategies for the fall time change for children 6 months-5 yrs of age. 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 sleepy cues.

Be proactive and begin making changes to your routine 3-7 days prior to the time change (babies 6mo.-5yrs). This option is best for children that tend to be early risers or children that tend to be sensitive to schedule changes. These children usually benefit from gradually changing their schedule on the days leading up to the time change. 

How to do it:

• Start putting your child to bed 10-15 minutes later than his or her normal naptime or bedtime and of course, make similar changes to the nap schedule. 

• Every other day/night, try to “bump up” naptime/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 an hour by the time the clock changes.  For example: your child’s normal nap time is 8:45am, bump it to 9am and do this for 2 days and then, bump to 9:15am for 2 days and so on. If you would rather “work” the bedtime angle than 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.

Use the “Just in Time” option: Sync with new clock times on November 6, 2016. If you don’t have the time or inclination to plan ahead, then you can simply respond to your child’s needs once the time change has happened. This means that all naps, meals and bedtime will automatically switch to the new time. 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 it:

• If your child starts to wake before 6am, (which is considered early) 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)

• If the child does not go back to sleep, then use this strategy to make it “morning:” keep the room dark until 6am, then exit the room for 10-20 seconds, then re-enter the room and turn on the lights and open shades and then get your child out of bed. 

• In this way, 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, then I highly recommend reading my post on early rising (http://www.blissfulbabysleepcoaching.com/blog/2016/10/5/why-does-my-child-wakes-before-6am-every-daytips-to-tackle-early-rising

• 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.

It’s also important to protect your 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 2-3 weeks, you are still experiencing difficulties, than it might be time for a “time change tune-up” min consultation. I am now offering 15-60 minute “mini consults” to address immediate sleep concerns. Please visit my Services page to buy 15 increments of time to brainstorm and find solutions to your sleep concerns. http://www.blissfulbabysleepcoaching.com/coaching-services/

Solve your child’s sleep struggles once and for all — so everyone finally sleeps again.

I help sleep-deprived families get where they need to be: well-rested.

There Is No Need To "Cry-It-Out"

I Offer Guilt-Free, Gentle Sleep Coaching

Easy and calm bedtimes, quiet, peaceful nights, reliable naps and confident parenting are yours.

With proven, evidence-based methods, an expert, signature process, and full-service support,

I help you tenderly teach the “skills of sleep” to your child.

I’ve Helped Over 800 Families Sleep Through The Night.

That’s More Than 2,400 Family Members Now Sleeping Better.

Let Me Help Your Whole Family Sleep Better, Too.

Click the button below to schedule a live 45 minute Sleep Strategy Session where you can gain expert insights into how to tackle the sleep struggles once and for all! (small fee applies)

I Want Sleep Now!