Let’s get ready to change the clocks

Every November, when Daylight Saving comes to an end, moms get punched in the gut. Or if we’re being scientifically didactic, punched in the suprachiasmatic nucleus. (A ridiculously long way of saying “internal clock.”)

Changing the clocks in the fall feels like your toddler getting their hands on a Costco-sized container of glitter. There’s chaos everywhere, you’re left to clean up the mess, and your child has no idea why you’ve suddenly become unhinged.

Despise it as we may, the clocks will be changing on November 2nd this year, so let’s prepare to minimize the damage as best as we can.

Here are three ways you can approach the upcoming time change. None are the “better” option – it’s all about choosing what feels right for your family.

Option 1: Shift mornings later in advance

The week before the clock change, start your baby’s morning 10 minutes later each day. If your baby usually wakes at 6:30am, then on Monday you’ll start the day at 6:40am, Tuesday you’ll start the day at 6:50am, Wednesday at 7:00am, Thursday at 7:10, Friday at 7:20, Shabbos at 7:30am. Then the clocks fall back on Motzei Shabbos – so while according to this new plan you’d start the day on Sunday at 7:40am, the clocks will have moved back 1 hour, which will bring you perfectly back to a 6:30am wake time. (Read it again, I know it’s confusing!)

If your baby doesn’t naturally sleep those extra 10 minutes (because, who are we kidding, they won’t), just hang out quietly, holding them in their room, keeping the room dark and quiet. When it’s the new “start time,” open the shades, turn on the lights, and start your day.

Wake windows and nap lengths stay the same throughout the week ahead- the idea is to shift your baby’s entire day 10 minutes later on the clock. Bedtime shifts 10 minutes later every day as well, following the same pattern.

Option 2: Lengthen wake windows over the weekend

I love this option as the perfect in-between for moms who don’t want to do a lot of prep in advance but want to do something to prepare for the time change. Over the weekend of the time change, starting with Shabbos morning, stretch out your baby’s wake windows 10-20 minutes longer (as much as they can handle) so that bedtime ends up 30-60 minutes later.

Here’s why this works: when the clocks fall back, your baby’s internal clock thinks it’s earlier than it actually is. Without adjusting their schedule, they may be wide awake an hour early or resist going to sleep at the new bedtime. By gently stretching their wake times, you build sleep pressure at the right time, making them ready for bed later and helping keep naps and nighttime sleep smoother.

Option 3: Do nothing

I’ve done this one plenty. Instead of calling this the lazy way out, I’ve rebranded it as the efficient, energy-conserving method – and I invite you to join me in that positive reframe. It’s all about whatever works for your family, right?

The idea is simple: keep your baby’s usual routine exactly the same: same wake-up time, nap times, feeding times and bedtime. Essentially, ignore the clock change.

Here’s what happens: when the clocks fall back, your baby’s internal clock will be slightly off at first. They might wake up earlier than the new “clock time” and probably take longer to fall asleep at bedtime.

In the first few days, you might notice:

• Earlier morning wake-ups than usual
• Shorter or longer naps as their body adjusts
• Fussiness at bedtime as they’ve been ready for bed for an hour already

Because your routines stay the same, their body will adjusts on its own over a few days. Naps will shift naturally, they get used to the new bedtime, and mornings settle in (although those first few days are tough!)

It’s a hands-off approach that works surprisingly well for many families. If it works for you, you’re in good company.

Helping newborns adjust to the time change

If you’ve got a newborn, you’re going to completely disregard the clock change. At this age, trying to “adjust” times will probably overwhelm you and backfire. Newborn nap and feeding times are so irregular and unpredictable on a regular day, throwing in math about the time change can send you over the edge. Instead, focus on following your baby’s cues and wake windows. Over the course of a week, your baby will likely adapt naturally.

Tips to adjust after we change the clocks

Once the clocks have officially fallen back, you can support your baby’s adjustment with a few simple strategies:

• Morning sunlight: Exposure to natural light in the morning helps reset your baby’s internal clock. Open the curtains, take a short walk, or sit by a bright window. This is important!
• Movement: Crawling, stretches, or tummy time during wake windows helps signal daytime to your baby’s body.
• Consistent routines: Keep naps, feedings, and bedtime rituals consistent, even if the clock is “off.”
• Limit evening light: Dim lights before bedtime to signal nighttime and support melatonin production.
• Watch for sleepy cues: Don’t push past overtiredness; follow your baby’s signs of sleepiness to avoid meltdowns.
• Patience + grace: Remember, it can take a few days to a week for your child to fully adjust.

Getting through the week

The week after we change this clocks is always a drag. And it always passes. Preparing a mantra or a phrase in advance will help you get through those super early mornings (you know, when your kids are jumping on your head in utter darkness).

Mantras for this coming week:

• “This feels really hard because it is really hard.”
• “Parents everywhere are struggling together. I’m not alone.”
• “It’s a few days. It’s going to pass.”
• “I’m going to feel so rested next week when things settle down.”
• “I can do this.”

It won’t be easy, but you’ll make it through – we all do.

If sleep is feeling hard once the time change is behind us, I’ve got more help for you. Have you seen my free mini course about why Cry It Out won’t work for your baby? It will teach you three reasons I recommend avoiding Cry It Out or Ferber methods, and what you can do instead to help nurture your baby towards better sleep! Grab the free course here.