The clocks fell back. Did bedtime?

Daylight saving time ended on Sunday, November 1. On paper, we all gained an hour. In a lot of homes, it doesn't feel that way. Little ones are up before the sun, dinner happens in the dark, and bedtime feels off for everyone.

That's normal. Your body runs on its own internal clock, and it doesn't read the one on the wall. When the clock moves back an hour, your body takes a little while to follow. Most children adapt quickly, and even kids who find it hard usually settle in within a week or two.

Three things that help this week

1. Keep wake-up time steady. Choose the wake time you want on the new clock and hold it every day, weekends included.
2. Let the light in each morning. Open the blinds and get outside early when you can. Morning light helps your body lock in the new schedule.
3. Keep early light out of bedrooms. Mornings are brighter for now, so close curtains fully. Blackout shades help early risers.

If your child is really struggling, shift bedtime, wake time and naps by 10 to 15 minutes every few days until they line up with the new clock.

How much sleep does your family need?

Age | Sleep per night

School-age children (6–12) 9–12 hours

Teenagers (13–18) 8–10 hours

Adults (18–64) 7–9 hours

Older adults (65+) 7–8 hours

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Read the full sleep guides

Our clinicians wrote a two-part sleep series for our Patreon membership, The Centered Life. Each part comes with a printable handout.

• Part 1: Healthy sleep for every age. What happens in the body at night, a gentle plan for the time-change reset, and ten habits that help at every age. For Open Circle members, from $1 a month. Read Part 1 on Patreon
• Part 2: Sleep for teens. Written for teens and the parents who love them, with a five-question sleep check your teen can take on their own. For Grow Circle members. Read Part 2 on Patreon

Need support through a transition like this?

A time change is a small transition. Families face bigger ones all the time: a new school, a move, a new sibling, a loss. This Wednesday, November 4, at 6:00 PM CT, The Village gathers on Zoom to talk about helping your family through something new. Michele and Beth host, and you're welcome to ask a question or simply listen. It's $30. Save your spot at The Village

When sleep trouble doesn't settle

If you or your child have trouble falling or staying asleep for several weeks, frequent nightmares, a lot of daytime sleepiness, loud snoring or pauses in breathing, or sleep trouble that's getting in the way of school, work or relationships, talk with a healthcare provider or counselor. Our team is here when you're ready. Book a time with us

This post is for education and isn't a substitute for care from your own provider.

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