Daylight Saving Sleep Tips for Kids — and How Hatch Baby’s Daylight Savings Assistant Makes It Simple

When the clocks change, your child’s sleep schedule doesn’t have to. Learn how Hatch Baby’s Daylight Savings Assistant helps babies and toddlers adjust gently to the new time with light, sound, and step-by-step guidance — so your family can rest easier through the transition.

Cue the coffee maker: Daylight Savings Time is coming to an end on November 2, which means clocks “fall back” an hour. While resetting the clocks twice a year has some scientific benefits — increasing daylight exposure can help boost mental health and prevent symptoms of seasonal affective disorder, for example — adjusting to the change isn’t exactly a cakewalk, especially for parents.

While there’s no option to opt out of Daylight Savings (unless you happen to live in Arizona or Hawaii), a bit of strategic planning can help curb Daylight Savings stress for the whole family. Read on to learn why the time change can wreak havoc on your little one’s sleep — and Hatch Baby can help make the whole thing a little less headache-inducing.

Table of contents

1. Why Daylight Savings Time Affects Kids’ Sleep
2. Baby and Toddler Sleep Tips for ‘Falling Back’
3. How Hatch Baby Supports Better Sleep Through Every Stage
4. Key Takeaways
5. FAQs
6. References 

Why Daylight Savings Time Affects Kids’ Sleep

Daylight Savings Time (DST) starts in the spring when we set our clocks forward an hour (and as a result, the sun rises and sets later on the clock). When DST ends in November, we set our clocks back an hour to standard time, so the sun rises and sets at an earlier time. This change began as a way to help make better use of daylight — but now, it’s more of an inconvenience to most of us.

Changing the clock can seriously mess with our circadian rhythm, the internal clock that makes us tired at night and energized in the morning. The circadian rhythm relies on consistency to function optimally, so experts recommend keeping consistent sleep and wake times. “When you abruptly shift that routine by an hour, which is a lot in just one day’s time, it can really throw things off,” says Angela Holliday-Bell, M.D., a certified clinical sleep health specialist and Hatch medical advisor. 

This change can be especially tough for kids, because Dr. Holliday-Bell says they need more consistency than adults. That’s why, when you change the clock, you might notice your kid waking up earlier than usual, acting irritable, struggling to pay attention in school, or having a hard time settling down for rest. Bedtime battles, she adds, are also a common symptom of clock changes. 

The good news? You can take the edge off these symptoms, and even prevent them, by preparing your child for the clock change ahead of time.

Baby and Toddler Sleep Tips for ‘Falling Back’ 

The key to curbing sleep-related problems is easing your child into the time change. “Similar to when you’re traveling across time zones, the best thing you can do is slowly adjust your child’s sleep and wake time to the time change,” says Dr. Holliday-Bell. It’s easier for a kid’s brain and body to adjust to small, incremental adjustments rather than one big, disruptive hour change. 

When DST ends, kids are theoretically going to sleep and waking up an hour later. Starting a few days before the clock changes, Dr. Holliday-Bell recommends delaying your child’s bedtime back by about 15 minutes. If you usually put your little one down at 8 PM, put them to sleep at 8:15, then 8:30, 8:45, and 9 (which will become 8 PM when you adjust your clock). Slowly push back your child’s wake time, too. 

This strategy can work for all ages — even grown-ups! — but toddlers and babies, or kids who are sensitive to changes, might benefit from a slower transition. For example, you could push back bedtime and wake-up time by ten minutes over the course of five or six days.

If you need a reminder, Hatch’s Daylight Savings Assistant has you covered. From October 30 to November 2, your child’s sleep routine will automatically shift forward by 15 minutes each day. By Sunday, November 3, they'll be back on track and ready to stick to their regular routine, seamlessly adapting to the end of Daylight Savings Time. Just opt-in on the app.

Sample Baby Sleep Schedule

If baby typically wakes up at 7 AM, naps at noon, and goes to bed at 7 PM, you could try this Daylight Savings sleep routine: 

Day 1

• Wake: 7:15 AM
• Nap: 12:15 PM
• Bedtime: 7:15 PM

Day 2

• Wake: 7:30 AM
• Nap: 12:30 PM
• Bedtime: 7:30 PM

Day 3

• Wake: 7:45 AM
• Nap: 12:45 PM
• Bedtime: 7:45 PM

Day 4

• Wake: 8:00 AM
• Nap: 1:00 PM
• Bedtime: 8:00 PM

Day 5 (Clocks Fall Back)

• Clock shows 7:00 AM (but baby’s body feels like 8:00 AM)
• Nap: 12:00 PM (adjusted to new time)
• Bedtime: 7:00 PM (back to normal clock time)

How Hatch Baby Supports Healthy Sleep Routines

However you approach your ‘fall back’ strategy, keep your child’s bedtime routine consistent to help their circadian rhythm adjust. “Consistency helps [your] child connect the routine to sleep and helps the melatonin release efficiently, which can ease the transition to bed,” says Dr. Holliday-Bell. 

For example, if your baby’s typical bedtime routine is bath, story, lullaby, sticking with the same flow (no matter what time they go to sleep) can help them settle down for rest. Incorporating Hatch Baby’s gentle light and sound cues into your child’s routine — think soft lullabies, womb sounds, and dimmable nightlights — can provide extra soothing during bedtime battles. Creating a consistent, calming bedtime routine also supports a healthy circadian rhythm (and, hopefully, better sleep!) over time.

Key Takeaways

Even small time changes can disrupt kids’ circadian rhythms. Consistent routines, light cues, and soothing sounds make the transition smoother. Hatch’s Daylight Savings Assistant offers a simple, step-by-step plan to guide your baby or toddler through the time change with less stress.

Learn how Hatch Baby supports better sleep routines for babies and toddlers — even through time changes.

Frequently Asked Questions

How can I keep my child’s sleep schedule consistent during seasonal changes?

Consistency is key. Try to keep bedtime, wake time, and nap routines as regular as possible — even on weekends or during daylight shifts. Using tools like Hatch Baby’s soothing light and sound cues can help reinforce a predictable rhythm, making it easier for kids to fall asleep and wake up at the right times.

Why is my toddler waking up earlier after the time change?

When the clocks “fall back,” your toddler’s body still thinks it’s an hour earlier. Keep lights dim before the new bedtime and use blackout curtains to block early morning light. Over a few days, their sleep rhythm will catch up. Hatch Baby’s gentle light and sound cues can help make that transition smoother.

How can Hatch Baby help my child sleep better year-round?

Hatch Baby combines soothing light, sound, and routines to support healthy sleep at every stage — from newborns to big kids. With features like customizable color noises, dimmable night lights, and expert-backed sleep guidance, Hatch helps families build consistent, comforting routines that make bedtime (and wake-ups) easier, no matter the season.

References

1. Wang, J., Wei, Z., Yao, N., Li, C., & Sun, L. (2023). Association Between Sunlight Exposure and Mental Health: Evidence from a Special Population Without Sunlight in Work. Risk management and healthcare policy, 16, 1049–1057. https://doi.org/10.2147/RMHP.S420018
2. Wirz-Justice, A., Graw, P., Kräuchi, K., Sarrafzadeh, A., English, J., Arendt, J., & Sand, L. (1996). 'Natural' light treatment of seasonal affective disorder. Journal of affective disorders, 37(2-3), 109–120. https://doi.org/10.1016/0165-0327(95)00081-x