Every Fall, the end of Daylight Saving Time sneaks up on us. This year, Daylight Saving Time will end on Sunday, November 2, 2025. One day it’s light at dinner, and the next it’s pitch dark before you’ve even started cooking. While the “extra hour of sleep” in the Fall sounds like a gift, the shift can throw off our internal clocks, especially for kids (and pets!). You know the beings in our home that may not be able to tell time. The good news is that with a bit of planning, your family can glide through the time change with minimal disruption.

Start Adjusting Early

A few days before the clocks “fall back,” start moving bedtime (and wake-up time) about 10–15 minutes later each night. Gradual changes help everyone’s internal rhythms shift more gently. This is especially helpful for babies, toddlers, and anyone who struggles with sleep routines.

Soak Up the Daylight

After the time change, days feel shorter —literally and emotionally. This is very true in the Pacific Northwest. Getting outside in the morning or early afternoon helps reset your body’s natural sleep-wake cycle and lifts mood. Encourage outdoor play, a morning walk, or a weekend family hike to soak in that sunlight while you can.

Local Tip: A great way to get out is to go for a hike, check out “4 Perfect Autumn Waterfall Hikes In Oregon For Families.” 

Stick to Routines

Children thrive on predictability. Keeping consistent meal times, bedtimes, and morning routines will help their bodies adjust faster. If bedtime becomes a battle, add calming rituals, like reading together or a warm bath, to cue that it’s time to wind down.

Local Tip: Need some products for that warm bath? Check out Madd Sass, it is handcrafted luxury bath and body products made with natural, plant-based ingredients. Mad Sass is woman-owned and operated in Portland and Lake Oswego, Oregon.

Be Mindful of Moods (and Meltdowns)

The time change can feel like mild jet lag. For a few days afterward, everyone might be a bit cranky, tired, or out of sync. Go easy on yourself and your kids. Expect some adjustment and build in extra patience (and maybe an extra cup of coffee).

Local Tip: Need some local coffee shops to hit up with your kids? Explore “The 5 Best Kid-Friendly Coffee Shops Around Portland.” 

Watch Screen Time at Night

As darkness falls earlier, it’s tempting to curl up with shows or scroll a little longer, but blue light can make it harder to fall asleep. Try dimming lights and screens an hour before bed to help everyone’s bodies recognize it’s nighttime.

Create a Cozy Evening Routine

Lean into the season change by making evenings comforting. Dim the lights, light a candle, play soft music, or start a family reading time. Or institute a tea time. The earlier darkness can actually become a cue for calm and connection if you make it part of your rhythm.

Local Tip: Tea time is a wonderful time to wind down with the family.  We are so lucky to have some amazing tea spots in Portland. Get some supplies at Smith Tea

Remember That It’s Temporary

Most families adjust within a week. By next weekend, everyone’s sleep should even out, and you’ll have that extra hour to enjoy slow fall mornings, pumpkin pancakes, and cozy sweaters.

Local Tip: If you want a great place for pumpkin pancakes or pumpkin French toast, then head to Jam on Hawthorne

A Recap

A little planning and a lot of grace go a long way. The fall time change can be more than just a calendar event; it’s a seasonal reset that invites your family to slow down, rest, and realign your routines for the cozy months ahead. So snuggle up, buttercup, for a wonderful fall and winter, and use the time change to your advantage. 

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