Five things that may cause sleep disturbances this fall
Updated 2024
Fall is our family’s favorite time of year for many reasons. The colors, the slightly cooler weather, and the festive activities...all things to look forward to! But there is one thing about fall that isn’t necessary on our list of “things we love,” and that is the sleep disturbances for our little ones that come with the season.
Most of us prepare for the DST time change, and we expect somewhat of a shift in our child’s sleep because of it, but there are other things to be on the lookout for as well when it comes to your child’s sleep.
1. It is getting darker earlier in the evening.
Not only are we preparing for the end of daylight saving time, but it is also getting dark earlier in the day. When DST hits, it suddenly gets dark WAY earlier in the day! Because our sleep cycles are driven by circadian rhythm (which is driven by light and darkness), this can affect our child’s sleepy window.
Be on the lookout for cues that he/she is getting tired earlier in the evening, and don’t be afraid to move bedtime a little bit forward (as early as 6pm is perfectly fine for little ones 7-24 months old!). If the early bedtimes are creating early morning risings (before 6am), and you have a child around 18 months or older, it might be worth it to try out a toddler time-to-rise clock (here are our favorites) or try to adjust their nap schedule to set up a more ideal bedtime.
For tips on how to prepare for the “Fall Back” DST shift, check out this article.
2. We are entering cold and flu season.
With cold and flu season (almost) upon us, it can feel difficult to try to keep your little one healthy. And while sickness is inevitable for children at some point, there are things you can do to try and keep them healthy.
When your child does get sick here are some things you can do...
Prioritize rest above all else. Rest is crucial when your child isn’t feeling well, and it takes priority over any independent sleep you might be trying to focus on, even if that means you hold your baby for a nap or allow your child to sleep in your room (room-sharing, not bed-sharing). You want to do what you can to help your baby get adequate naps and night sleep.
Keep your child hydrated. Hydration is so important when your child is sick, especially if they are losing liquid by throwing up or experiencing diarrhea. If you are breastfeeding, you may offer more frequent sessions, and if not, make sure to constantly offer liquids, which can be in the form of popsicles (depending on the age of your child), juices, and fruits. Remember, even if YOU are sick, you should still continue breastfeeding!
Talk to your pediatrician about pain and fever management. If your child has a fever, notify your pediatrician and ask their recommendation on pain management and whether medication is necessary to help keep the fever down and help your baby sleep more comfortably.
For more tips, see how to handle sleep if your baby is sick.
3. Your baby’s sleep is affected by the weather.
Cooler weather can definitely contribute to wake-ups during sleep! Make sure that your baby’s sleep environment is between 68-72 degrees Fahrenheit, and also that you are not over-bundling your baby for sleep. With the right room temperature, long-sleeve pajamas and a swaddle or sleep sack is fine. For warmer pajamas, try brands like Woolino (use code MYSWEETSLEEPER10 for a discount). If your baby is clammy or sweating then they are too warm and you should remove a layer.
For more safe sleep tips, click here.
4. Your child isn’t getting enough activity.
Cooler weather can also bring more inside days and decreased activity, which can affect your child’s ability to fall asleep. It is important to keep activity high throughout the day, so schedule indoor activities like trips to the library or indoor playdates, which can help your child get the day stimulation they need to sleep well at night. There are also many online activities (usually free!) you can find for children, such as baby/toddler yoga, online kid’s fitness/dance classes, or virtual kids’ music classes. Even if not a lot of movement is involved, such as for a library storytime, your child will at least get some healthy brain stimulation and interaction with other kiddos. Just make sure they don’t have screen time right before a nap or bedtime!
There are also many great craft and activity ideas online for older babies, toddlers, and preschoolers. The websites Baby Play Hacks and Busy Toddler have a TON of activities you can do with your little ones! And science/art/craft/STEM kits you can order online, either as a one-time purchase or a subscription.
Some of our favorites include: (Purchase using any of the links below to support My Sweet Sleeper)
KiwiCo: Science, art, and other educational and developmentally-appropriate kits, literally for ALL ages 0 to adult
Lovevery: expert-designed play kits for ages 0-3
Monti Kids: Montessori-type toy kits for ages 0-3
Green Kid Crafts: STEAM (science & art) projects for ages 2-10, with eco-friendly materials and lessons (Use code MYSWEETSLEEPER15 for 15% off)
We Craft Box: themed craft kits for ages 3-9, able to be shared between two kids (Use cod HAPPYMAIL for 30% off first order)
It’s also important to just bundle up and get outside whenever possible. There are actually many benefits of getting your child outside even when it is cooler weather. Just watch the forecast and try to make it outside for a walk at the time when the temperature will be best. Just make sure you and your little ones are dressed appropriately for the weather!
5. Halloween - be mindful of decorations and sugar!
Although many kids love Halloween, it’s important to be aware of certain decorations, movies, and/or stories that might scare your child and potentially cause nightmares (especially if they were already starting to have some). Try talking with your child and addressing their concerns or fears, as well as limiting their media consumption and making sure things are age-appropriate.
Another thing to be mindful of is sugar consumption, on and around Halloween. Of course it’s okay to let your child have some sugar for special occasions, but you want to be careful not to let your child over-do it, especially too close to bedtime! There are also plenty of alternatives to candy that your child can enjoy, such as pumpkin bread or muffins, healthy popcorn balls, or healthy fruit snacks.
Lastly, don’t compromise bedtime. On Halloween, it can be tempting to stay out later than your child’s bedtime since it is a “special occasion,” but if you decide to push bedtime too late, you will likely pay for it the next day! 30 minutes later might not be a big deal, but any later than that and your child may actually wake up earlier or get broken up night sleep, so shoot for family-friendly trunk-or-treat style activities early in the afternoon that will still get you home early!
For more tips on Halloween (and Thanksgiving), see our post on how to enjoy special occasions without skipping sleep.
Related Articles:
How Seasonal Affective Disorder can impact your sleep and what to do about it.
