top of page
Search

Falling Back on November 1: A Closer Look at Children’s Sleep & Daylight Savings

Writer: Nava Rotenberg
Nava Rotenberg
Oct 30
4 min read

In the early hours of Sunday, November 1, clocks across most of the United States will quietly slip back an hour as daylight saving time ends. For many adults, that sounds like a gift: one extra hour in bed. Children’s bodies, though, don’t read the clock on the wall. So it seemed like a good moment to look at what experts say about daylight saving time and children’s sleep.

The body clock behind it all

Sleep scientists describe each of us as having an internal body clock, a roughly 24-hour rhythm that tells us when to feel sleepy and when to feel awake. According to the American Academy of Sleep Medicine (AASM), “the natural, daily cycle of light and darkness is the most powerful timing cue” for keeping that clock on track.

When we change the clocks, the light itself doesn’t change. Overnight, sunrise and sunset simply land an hour differently on the clock, and our body clocks take time to catch up. Sleep researchers call this gap “circadian misalignment.”

Most research on clock changes has focused on spring, when we lose an hour. In a position statement in the Journal of Clinical Sleep Medicine, the AASM writes that the spring switch “incurs significant public health and safety risks.” The academy also supports ending seasonal clock changes in favor of permanent standard time, which it says fits better with the body’s natural rhythm.

What the time change can mean for kids

The American Academy of Pediatrics (AAP) looks at the fall change from a child’s point of view in an article on its parenting website, HealthyChildren.org. It notes that after clocks fall back, younger children may get sleepy before their usual bedtime and wake up earlier than usual. Their body clocks are still running on the old time, even though the clock on the wall says otherwise.

Teenagers may have an easier time. The AAP article explains that puberty naturally shifts teens’ body clocks later, so the fall change tends to be less disruptive for them.

What pediatric experts suggest

The AAP article offers families several ideas for the days around the time change:

  • Shifting gradually. For younger children, the article suggests nudging naps and bedtime a few minutes at a time, starting about a week before the change.

  • Getting daylight. Time outdoors during the day helps reset the internal clock, since light is such a strong signal for the body.

  • Keeping routines steady. A consistent bedtime routine, like brushing teeth, reading a book or quiet music, helps signal that it’s time to sleep.

  • Putting screens away early. The article suggests putting screens away at least an hour before bed, because screen light can make the brain think it’s still daytime.

  • Moving dinner and play earlier. It suggests an earlier dinner, active play earlier in the day, and calmer activities closer to bedtime.

Most of all, the article encourages patience: most children adjust within about a week. It suggests checking in with a pediatrician if sleep problems continue beyond that.

Every child is different, and some children have sleep needs that call for a more individual approach. If you have questions about how your child is sleeping, your child’s own doctor is the best person to talk with. If you’d like to talk with one of our specialists, you can schedule an appointment by calling 713-464-4107.

Questions and answers

When do the clocks fall back in 2026?In most of the United States, clocks move back one hour at 2 a.m. local time on Sunday, November 1, 2026. Hawaii and most of Arizona do not observe daylight saving time, so clocks there stay the same.

Why can a one-hour clock change affect children’s sleep?The body runs on an internal clock that is set mainly by light and darkness. When the clocks change, sunrise and sunset shift by an hour on the clock, but the body clock takes time to adjust. Younger children may feel sleepy earlier and wake earlier for a few days.

How long does it take children to adjust to the time change?According to an American Academy of Pediatrics article on HealthyChildren.org, most children adjust within about a week. The article suggests talking with a pediatrician if sleep problems continue longer than that. Every child is different, and families with questions can talk with their child’s doctor.

Sources:


This post is for general information only. It summarizes published research and is not medical or legal advice. Reading it does not create a doctor–patient relationship with Houston Specialty Clinic. Please talk with your own doctor about any questions regarding your or your child’s health. If you think there is an emergency, call 911. Findings described here reflect the original source as of the date of publication. Houston Specialty Clinic is not affiliated with and does not endorse any product, company, or organization mentioned.


 
 
 

Comments

bottom of page