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Daylight Saving is Nov 1st: My Fall Back Bedtime Plan

Writer: Hila Bahari
Hila Bahari
10 minutes ago
5 min read

A simple, step-by-step plan to shift bedtime and naps before the clocks change.


Are you already dreading the extra early wake-ups that come with "falling back"? If your answer is yes, keep reading. I got you.


Daylight saving time ends on Sunday, November 1st, 2026, at 2:00 am, when the clocks go back one hour (NIST). For us grown-ups, that sounds like an extra hour of sleep. For our little ones (especially those under 6), it usually means their body still wakes up at the "old" time, which is now an hour earlier on the clock.


If you have been following me on Instagram, you have seen me share this plan before. This is a common breakdown we have always used in our house, updated with this year's dates so you can save it now and start on Wednesday.


I remember one year I said, "whats the worse that can happen" and didnt incorporate this plan, let's just say I really paid for it!


Note- Hawaii and most of Arizona don't observe daylight saving time, so if that's you, enjoy the week off from this one.


Why I like to go slow:

A full hour overnight is a big jump for a small body. The American Academy of Pediatrics (AAP) suggests nudging naps and bedtime in the direction of the clock change a few minutes each day, ideally starting about a week before. They also point out that the fall change can make younger kids crash before bedtime and wake up earlier than usual.


My plan is a shorter version of that idea: four days, 15 minutes at a time. Small adjustments, so by the time the clocks change, your child's schedule is already there.


My fall back plan, day by day:

The example below uses a 7:00 pm bedtime. If your child's bedtime is different, just add 15 minutes to whatever it is now. Same steps, same idea.


Sleeping baby in a striped knit hat

Wednesday, October 28th

  • Move bedtime 15 minutes later. For example, if bedtime is 7:00 pm, aim for 7:15 pm.

  • Push nap time by 15 minutes too, to keep their schedule aligned.


Thursday, October 29th

  • Add another 15 minutes to bedtime and morning wake-up, so bedtime is now 7:30 pm and wake-up is later.

  • Adjust naps to keep up with this new timing.


Friday, October 30th

  • Shift bedtime and wake-up time by 15 more minutes, bedtime is now 7:45 pm and wake-up accordingly.

  • Naps should be shifted by 45 minutes total at this point.

  • If baby wakes up sooner, aim to keep them in their crib until the new wake time, if possible.


Saturday, October 31st

  • Push bedtime by a final 15 minutes, so you're now at an 8:00 pm bedtime and a later wake-up.

  • Keep naps 15 minutes later today too.


Saturday is Halloween this year, and the timing actually works in your favor. A later bedtime gives you a little more room for trick-or-treating without throwing off the plan.


Baby in a pumpkin costume on Halloween

As for my kids, we start trick or treating a bit earlier and aim to finish it before 8pm. We know it takes time for the kids to wind back down, count their candy collection and settle down for bed.

Huge tip: Tell your kids in advance that they can only keep x amount of candy so they are not surprised. We also swap some of them with better options.


Sunday, November 1st: the clocks fall back

Overnight, the clocks go back one hour. That 8:00 pm bedtime from Saturday is now 7:00 pm on the clock again, and naps land back at their usual times. By Sunday, you're fully adjusted to the one-hour shift, without the sudden change that can throw off their sleep majorly.


Big tip: update any alarms you have in your kids rooms with the new wake time! We use the kids Yoto Player as an alarm now that they are older.

Don't forget the mornings:

Bedtime gets all the attention, but the morning wake-up matters just as much. Shifting it along with bedtime is what helps their internal clock move. Here's what helps in our house:


Smiling baby in a crib next to a stuffed giraffe in the morning

  • Keep the room REALLY dark. After the change, sunrise comes about an hour earlier on the clock (timeanddate.com), and early light can mean an early riser. Good blackout shades make a big difference. [affiliate link] I share more about our dark, quiet, cool sleep setup in this post.

  • Hold the new wake time when you can. If your little one wakes up early, keep them in their crib until the new wake time if possible.

  • Get outside in the morning. Daylight helps reset the body's internal clock after a time change.

  • Keep the bedtime routine the same. The clock changed, but bath, books and songs don't have to. A familiar routine tells their body it's time to wind down.


What to expect after the change:

Getting ahead of the change can help avoid those extra early wake-ups and keep everyone rested. However, every child is different, so it may take 1-2 weeks to fully adjust. The AAP says kids usually adjust within about a week, so think of the first week as the bumpy part.


During that time, it's normal to see:

  • Early wake-ups for a few days, even with all your prep.

  • Crankier late afternoons while their body catches up to the new schedule.

  • A nap that runs short or long here and there.


Stay consistent and try not to overreact to one rough morning. If sleep troubles keep going after a couple of weeks, check in with your pediatrician.


Starting late?

If you're reading this on Friday, don't stress. Start where you are with the same 15-minute steps and give it the rest of the week to settle. Focus on good sleep habits like a set bedtime routine, less screen time before bed and daylight during the day.


Quick recap:

  • Wednesday: bedtime 7:15pm, naps 15 minutes later

  • Thursday: bedtime 7:30pm, naps and wake-up later

  • Friday: bedtime 7:45pm, naps 45 minutes later in total

  • Saturday: bedtime 8:00pm, naps 15 minutes later again

  • Sunday: clocks fall back, bedtime is 7:00 pm on the new time


Found this helpful? Make sure to hit save on this post (or pin it to your Pinterest) so it's ready for Wednesday, and share it with a mama friend who's dreading the time change. Follow me along on @mamaguide for more mom tips and real-life systems.


XOXO Hila



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