Daylight Saving “Fall Back”

So it’s that time of the year again….DAYLIGHT SAVING TIME! This time of year can create stress for many parents due to the early risings and sleep disruptions that prevail from the time change. If you are dreading daylight saving or are unsure of how to go about it then this blog is for YOU. I have provided you with tips and tools that will help you make this transition as gentle as possible using a gradual approach over a week. There are several ways you can go about this, whether you choose to start the transition beforehand or ON the day. Pick the one you feel will best suit your family.

In Australia, daylight savings is only observed in New South Wales, Victoria, South Australia, Tasmania, the Australian Capital Territory and Norfolk Island. So for those that live in those areas, listen up! I have created some easy to follow charts you can use.

How do I gradually make the transition BEFORE daylight savings for my baby?

Well, if you want to start with a gradual transition, then I recommend you start on MONDAY before daylight savings. The concept here is simple, every second day you will move their schedule 15 minutes later than their usual time. That also means you will push their naps and meals 15 minutes later in the day. Say your baby wakes at 7 am. You will start your morning at 7:15 am. Bedtime will also move 15 minutes later, at 7:15 pm. You will continue this for the rest of the week making the change every two days. On Sunday you shall be back on track, starting your day at 7 am (which is 8 am old time).

Making the change ON the day

If you choose to make the change on the day, not a problem at all. It can be done. On Sunday when you wake up, try not to look at the time (ignore the fact that the time on the clock may read 5 am). Your baby will feel well-rested and be ready to start their day as their body will feel like it’s 6 am. Get up and make yourself a cup of coffee.

How to shift my baby on a 2 NAP schedule?

You will start by moving their naps 30 minutes later.

Say your little one has their first nap at 9:30 am (old-time), you will shift their first nap to 9 am (which is 10 am old time). This will be a little bit of a push but not enough to cause disruptions with their sleep. Stick to this schedule for 3 days. You will do the same with their second nap. So if your baby has a second nap at 2 pm, then you will place your baby to nap at 1:30 pm (2:30 pm old time). Give this a good three days for their bodies to adjust. This means bedtime will also shift 30 minutes later. If bedtime is at 7 pm then bedtime will be at 6:30 pm (7:30 pm old time). This can take your baby 4 days to a week to adjust then you can move back to their “current schedule.”

Click on the link below to grab your EASY to follow chart!

Daylight Savings Fall back

How to transition my TODDLER on a ONE NAP schedule?

Most toddlers and older children adjust very easily with daylight savings. When starting the transition on the day you can adjust their schedule starting with their nap. Let’s say your toddler starts their day at 7 am (6 am adjusted time). You will adjust their schedule by pushing them 30 minutes later. So instead of having their nap at 12:30 pm you will put them down at 12 pm adjusted time (30 minutes later than usual). You will do the same for bedtime. If your child usually goes to bed at 7 p.m. I recommend putting your child to bed at 6:30 p.m. for the first three days following the time change. (This will FEEL like 7:30 to your child.) After about a week you can revert back to their “current schedule.”


I have provided a link below for you to access my Toddler daylight savings chart that you can follow on the day of DLS.

Daylight savings Toddler

I hope you find my charts I have created helpful. Save then and share them with your friends.

As always, feel free to reach out if you have any questions by booking a free call with me to discuss further.

Sleep well,


Rosie Chiha