Fall Back Time Change: Sunday, November 2, 2025
Ah, the most dreaded time change of the year – the fall back! 🍂 That moment when 6:00 a.m. suddenly becomes 5:00 a.m., and we all collectively groan into our ☕ coffee.
I know this shift can feel a little daunting, especially if your little one already wakes bright and early 🌅. But don’t worry – with a few simple adjustments, you can help your baby or toddler ease into the new time smoothly.
In my sleep consulting practice, this is one of the most common concerns I hear from families each fall:
💭 “How do I help my child transition to the new time?”
💭 “How long will it take for them to adjust?”
💭 “Should I help them gradually, or just go for it?”
The truth is – there isn’t one “right” way. The best approach depends on your child’s temperament, age, sensitivity to schedule changes, and your own preferences ❤️.
🌙 Here are three simple options to help your family make the transition:
🕰️ Option 1: The Gradual Change
If you love to plan ahead 🗓️, this option works beautifully.
Starting about a week before the time change, gradually shift your baby’s entire day – wake time, naps, feedings, and bedtime – by 10–15 minutes later each day.
👉 For example, if bedtime is usually 7:00 p.m., move it to 7:15 p.m. the first night, 7:30 p.m. the next, and so on. By the time the clocks fall back on November 2nd, your child will already be adjusted, naturally landing at the “new” 7:00 p.m. bedtime.
Keep the same wake windows and nap lengths; you’re simply nudging the day forward on the clock ⏳.
💤 Option 2: Split the Difference
This option is simple and effective if the time change has already happened (or you just forgot – it happens! 😉).
When the clocks change, put your child down 30 minutes later than usual for a few nights, then return to their regular bedtime midweek.
🕖 Example: If bedtime is usually 7:00 p.m., try 7:30 p.m. for three nights after the time change, then return to 7:00 p.m. Wednesday night.
Do the same with naps and feedings to help their internal clock adjust.
💡 Dream Team Tip: If your little one is clearly tired 😴, offering an earlier bedtime is okay – just avoid making it dramatically earlier, which can reinforce early morning wake-ups 🌅.
☀️ Option 3: Stick With Your Routine
Some families find it easier to keep everything the same and simply follow the new clock time.
If you go this route, the key is to avoid moving the first nap earlier if your child wakes early. It feels counterintuitive, but putting them down too soon can reinforce those early wake-ups.
Instead, do your best to keep your little one up and engaged until the desired nap time – a short walk outside 🚶♀️🌳, a change of scenery 🧸, or some quiet play can help stretch the morning.
Sticking to your regular routine will help their body clock reset more quickly ⏰.
🌈 Use the “OK to Rise” Clock
An “OK to Rise” clock (or any signal like a Hatch that changes color 🌈) is a helpful tool for reinforcing your child's wake-up time. This lets your little one know that just because they’re awake, it doesn’t mean it’s time to get up yet 😄.
Here’s how to use it:
1️⃣ If your child wakes before your desired wake time and starts crying, wait about 5 minutes.
2️⃣ Turn the Hatch to green 💚 and add the birds chirping sound 🐦.
3️⃣ Wait 15–20 seconds, then enter their room enthusiastically and happily 🎉, celebrating that they made it to their “birds.”
4️⃣ The next morning, push the wake-up time back 5 minutes, and continue gradually until you reach your desired wake time.
This is a gentle, positive way to teach your child that staying in bed a little longer is possible — and even fun 🌟!
💡 A Note About Light and Melatonin
Light plays a big role in regulating your child’s internal rhythm 🌞. After the time change, mornings will be brighter earlier, and evenings will get darker sooner 🌙.
To help your child adjust:
- 🪟 Keep mornings dim if they tend to wake early – blackout shades can help them sleep a little longer.
- 🌳 Get bright natural light in the late afternoon and early evening – outdoor play before dinner signals to their brain that it’s still daytime.
- 💡 Dim lights indoors about an hour before bedtime to cue melatonin and help them wind down.
These small cues can make a big difference in smoothing out early morning wake-ups ☕.
💕 Final Thoughts
Even if the time change catches you by surprise, don’t stress – babies and toddlers are adaptable! 🐣 Stick with a consistent routine, follow your child’s cues, and trust their body will sync up within about a week 🌼.
🌟 Need a Little Extra Support?
If you’re expecting 🤰 and starting to think about sleep, or if you’re already in the thick of it and sleep isn’t working for your family 💤, it’s never too early – or too late – to get on track!
🍼 Enroll Now: Sleep Foundations Class at The Pump Station:
📅 October 27, 2025 & December 15, 2025
Perfect for expecting parents who want to start with a solid sleep foundation.
If you need a plan and support with your infant, toddler, or both 👶👧, I would love to help guide your family toward smoother nights and more restful days 🌙✨. With a little strategy and support, it really can make a difference.
Gwen Grigsby
LMFT, Certified Pediatric Sleep Consultant
📧 gwen@dreamteammethod.com
🌐 www.thedreamteammethod.com
