How to Handle the Fall Back Time Change with Your Baby’s Sleep

The twice yearly clock change is something I’m asked about a lot…and over the years I’ve managed to find some great ways to help you and your baby adjust to that annoying 1 hour time change twice in the year. So let’s get started...

“FALL BACK!”

Or… “the good one” as we used to call it before kids. Everyone else gets that dreamy extra hour of sleep — except parents. 😅

But don’t panic. There are simple ways to handle daylight savings and baby sleep so the transition feels smooth instead of chaotic. And promise... this blog won’t overwhelm you with complicated charts or endless scenarios. You’re tired enough already. Let’s keep it simple.

Step One: Keep Bedtime Routines Consistent

Stick with your regular bedtime routines, nap routines, and daily activities. Don’t overhaul everything just because the clocks change. Consistency is your friend here and will help your baby’s internal clock adjust more easily.

Step Two: Watch Wake Windows & Sleepy Cues

Your baby’s natural rhythms haven’t changed — just the numbers on the clock. Keep following wake times and sleepy cues as best you can.

If you don’t already have it, grab your free baby sleep schedule— it’ll make watching for those cues way easier.

Do You Need to Change Your Baby’s Sleep Schedule?

The short answer: not necessarily. There isn’t one “right” way, so pick the option that feels doable for your family.

✦ Option 1: Chill

Do nothing. Kids (and adults) usually adjust within a couple weeks. It might be annoying for a bit, but it’ll pass.

✦ Option 2: Get Ahead of It

If you’re the type who needs a plan, you can start shifting bedtime and wake time by 10–15 minutes later each day in the week leading up to the fall back time change.

For example:

• If bedtime is usually 7:00 PM, push it to 7:15, then 7:30, and so on.

• You can do the same with naps and meal times.

This gradual approach can help prevent overtiredness and makes the fall back baby sleep transition smoother.

What If Baby Starts Waking Up Early After the Clock Change?

First, know this is really common with the fall back clock change. Then, check out my blog How to end 5AM Wake Ups For Good for quick troubleshooting.

And if those 5 AM starts are becoming the norm, my Early Waking Guide is your best mate. It’s packed with tips for newborns through toddlers to help you:

✶ Create a plan for those dreaded 5 AM wake ups
✶ Encourage mornings between 6–8 AM
✶ Prevent chronic early rising
✶ Adjust strategies as your baby grows
✶ Feel confident about what to do next

👉 Get the Early Waking Guide here!

Final Thoughts: You’ve Got This

Daylight savings can feel like just another sleep hurdle — but remember, this phase is temporary. Your little one willadjust.

And if you’re thinking, “Honestly, sleep is a mess all the time and this is just one more thing to deal with…” — that’s exactly why I’m here.

I work with families just like you every day — parents who are up every 2 hours, replacing pacifiers, bouncing, feeding, pacing the hallway. Together, we can get your baby or toddler sleeping 11–13 hours (with age-appropriate feeds).

Click your child’s age below to learn more:

• 0–3 Months

• 4–24 Months

• 2–4 Years