Preparing to ‘fall back’? Tips for helping your baby adjust to the time change

‘Fall back’ doesn’t sound too bad, does it? But for parents with young children, the time shift can bring unexpected challenges.

While some may be excited about gaining an extra hour of sleep this weekend, many new parents are concerned about how the time change will affect their baby’s routine.

At 2 a.m. on November 3, clocks will ‘fall back’ by one hour to standard time. Then, on March 9, 2025, most clocks in the U.S. and many other countries will spring forward an hour as Daylight Saving Time begins, lasting for eight months.

The reason behind Daylight Saving Time

The practice of ‘springing forward’ in March and ‘falling back’ in November was officially adopted in the US in 2007, but the concept of ‘saving daylight’ has been around since World War I.

The legal introduction of Daylight Saving Time was largely driven by the growing use of trains for transportation and development. It was implemented in Europe and the US after the Interstate Commerce Commission raised concerns about the coordination of train schedules and the impact of fuel and power usage during different times of the year, according to the Bureau of Transportation Statistics.

When Daylight Saving Time was first introduced, it was believed to help save fuel, but today, many see it as essential for conserving energy.

How does the time change impact a baby’s sleep?

Two key factors that influence sleep are a consistent sleep rhythm and the production of melatonin.

Homeostasis is the self-regulating process our bodies use to maintain stability, like accumulating sleep pressure. While adults may take a full day to build enough sleep drive, babies only need to stay awake for an hour or two before they’re ready to sleep.

The circadian rhythm is our body’s internal clock, regulating our behavior and physiology in response to environmental cues. This invisible clock explains why we feel awake during the day and sleepy at night.

“During the day, sunlight suppresses melatonin production,” explained Dr. Raj Dasgupta, associate program director of internal medicine residency at Huntington Memorial Hospital. “As it gets darker in the evening, melatonin is released, aligning our 24-hour cycle with the natural light-dark pattern,” he added.

Infants typically begin to develop their circadian rhythm around 2 to 3 months of age, but it can take up to a year for it to fully mature, according to BC Children’s Hospital in Canada.

Since their circadian rhythms are still forming, babies and young children often wake up earlier during the first few days after the November time change, as noted by Dr. Dasgupta.

How to help your child adjust to the time change

If you're worried about transitioning your baby or child to the time change in just one day, don't stress. It's never too late to begin the process.

One approach parents can use to help their child adjust to the time change is to gradually shift the family’s schedule by 15 to 20 minutes each night before the time change. This technique can also be applied after the time change if you didn’t have time to prepare beforehand.

You can also make use of the circadian rhythm by extending the evening light and delaying the morning lights to help adjust your child’s sleep cycle.

If these strategies don’t seem to help, don't worry. Even without a specific transition plan, most children will naturally adapt to the time change within one to two weeks.

Sleep is unique to each individual, according to Dr. Dasgupta, and every child will react differently to the time shift. Therefore, it’s essential to stay flexible with schedules and offer your child choices during this adjustment period.