Getting Back on Track- Post Time Change

Even though it’s just one hour, the time change can make bedtime battles, early morning wake-ups, or skipped naps suddenly reappear. The good news? Your child’s sleep rhythm will adjust—it just takes a few days and a little consistency. Here’s how to gently get back on track.

1. Stick Close to Your Normal Routine

Kids thrive on predictability. Keep bedtime routines the same—bath, book, cuddles, lights out—so their body knows sleep is coming, even if the clock says otherwise. Consistency signals safety and helps reset internal clocks faster.

2. Use Light to Your Advantage

Morning light is nature’s reset button. Open curtains right away or step outside for 10–15 minutes after waking. In the evening, dim lights and turn off screens about an hour before bed to cue melatonin production. The exposure to light during the day will help get the internal clock adjusted as well.

3. Adjust Gradually (If Needed)

If bedtime feels off by a full hour, try shifting it 15 minutes earlier (or later) every night until you’re back to your regular schedule. Small steps are easier for little bodies to adapt to.

4. Keep Naps and Meals Anchored

Naps and mealtimes are also “time cues” for the body. Keep them consistent or adjust them in small increments along with bedtime. A predictable rhythm during the day helps nighttime sleep fall into place.

5. Be Patient with Early Risers or Late Sleepers

It can take about a week for the circadian rhythm to fully reset. If your child is suddenly up at 5 a.m., treat it like a nighttime wake-up—keep lights low and interactions minimal.

*Utilize the same technique for night wakes.

6. Mind Your Own Sleep, Too

The time change can affect parents just as much! Keeping your own schedule steady and getting exposure to natural light will help your mood and energy—making it easier to support your child through the transition. If you find yourself waking early, try to avoid blue light (phones, television) as these are likely to work against you in getting back to sleep.

‼️ Remember:

This adjustment is temporary. With gentle consistency, your child’s sleep patterns will normalize within a week or two. Think of it as a mini reset—a chance to fine-tune bedtime routines and reinforce healthy sleep habits for the whole family.

©️2025 Sleep Sound LLC