Why Early Wakes Happen After Daylight Savings (and What Actually Helps)

everglowsleep
Nov 4
3 min read

The clocks change, and suddenly your little one, who used to wake at a reasonable hour, is starting the day before sunrise.

You’re not imagining it. When Daylight Savings ends, those early mornings often hit hard. But the good news is, it’s completely normal and most importantly, temporary!

Your baby’s body clock just needs a little time to catch up and there are simple ways to help it along.

Let’s talk about why this happens, what to expect, and how to make mornings feel normal again.

Why Early Wakes Happen

There are two big reasons your little one's mornings go sideways after the time change:

Their body clock doesn’t change with the clock. When we “fall back,” your baby’s internal rhythm stays put. If they usually wake at 6:30, their body now thinks it’s time to wake at 5:30.

Their circadian rhythm needs a few days (sometimes up to a week) to reset. Light, dark, and routine all help that process, but it doesn’t happen overnight.

Overtiredness sneaks in fast. An earlier start means your little one is awake longer before their nap or usual bedtime, which often leads to overtiredness. And overtired babies don’t sleep better - they wake even earlier.

A small shift in timing can make a big difference here.

Step 1: Protect That First Nap

That first nap is the anchor of your baby’s day. If it creeps earlier (say, 8:15 instead of 9:00), the whole day shifts and bedtime starts to slide earlier too.

Try to hold the first nap close to the usual time. Even a short walk in bright morning light can help stretch things a bit without pushing your baby past their limit.

Step 2: Use Light to Your Advantage

Morning light tells your baby’s brain, “It’s time to start the day”. Darkness says, “It’s time to rest”.

Use both strategically this week:

• Get outside soon after waking if possible - even cloudy light works.

• Keep rooms bright during awake/playtime.

• Use blackout blinds at bedtime and early morning to block the sunrise.

These simple cues help your baby’s internal clock reset faster.

Step 3: Adjust Bedtime Gently

When early wakes start, it’s easy to assume bedtime is the problem and that maybe putting your baby down earlier is causing those early mornings.

But in most cases, the opposite is true. Pushing bedtime too late too soon can actually make things worse.

Instead, move bedtime gradually. Keep it on the earlier side until your baby starts waking closer to their usual time again, then slowly shift bedtime later.

That gentle approach helps their body clock realign without adding overtiredness to the mix.

Step 4: Expect It to Take About a Week

Even with a great plan, early wakes can linger for a few days. That’s ok. Your baby’s rhythm will realign as their sleep pressure and light exposure normalize again.

Keep the routine predictable, stay calm, and give everyone some grace.

Step 5: Now’s Not the Time for Big Changes

When mornings feel painfully early, it’s easy to get impatient and start tweaking everything - adjusting naps, shifting feeds, trying a new schedule or introducing habits that help in the moment but backfire long term.

I get it. When it’s 5 a.m. and you’re desperate for quiet, bringing your little one downstairs and turning on the TV feels like survival mode. But doing that repeatedly teaches their body (and brain) that the day starts at that time.

Right now isn’t the time to overhaul anything. Stick with your normal rhythm, keep lights dim, and treat those early hours as nighttime - quiet, calm, and boring.

The less attention you give those early wakes, the faster your little one's body clock will fall back into place.

Bottom Line

Early wakes after Daylight Savings aren’t a sign something’s wrong, they’re just your baby’s body clock adjusting to a new rhythm.

With a little light exposure, consistency, and patience, mornings will start to feel easier again soon.

And if early mornings continue beyond a week or two, my Early Morning Wakes Guide walks you through exactly what to tweak (and what to skip) to help things settle again.