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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