Springing Ahead: Helping Kids Adjust to Daylight Saving Time 

As we prepare to “spring ahead” and move our clocks forward an hour, many parents find themselves dreading the potential disruption to their child’s sleep schedule. Losing an hour of sleep may not seem like a big deal to adults, but for children, even a small change in schedule can lead to fussiness, difficulty falling asleep, and disrupted routines. The good news? With a little planning, you can help your child transition smoothly and minimize the impact of the time change. Here’s how: 

1. Start Adjusting Sleep Schedules Early 

Instead of waiting until the night before to make the shift, gradually adjust your child’s bedtime and wake-up time in small increments: 

• Move bedtime earlier by 15 minutes each night starting 3–4 days before the time change. 

• Wake them up earlier in the morning to match their new bedtime. 

• Adjust naps accordingly so they stay in sync with the shifting schedule. 

2. Prioritize a Strong Bedtime Routine 

A consistent and calming bedtime routine is key to helping children settle in, especially during transitions. Consider incorporating: 

• A warm bath or shower 

• Reading a book together 

• Dimming the lights an hour before bed 

• Avoiding screens at least 60 minutes before sleep 

3. Use Natural Light to Reset Internal Clocks 

Sunlight plays a big role in regulating sleep cycles. To help your child adjust: 

• Expose them to bright morning light soon after waking up to signal that it’s time to be alert. 

• Keep the evenings dim and quiet to encourage melatonin production and signal that bedtime is approaching. 

4. Be Mindful of Screen Time 

Blue light from screens can interfere with melatonin production and make it harder for kids to fall asleep. 

• Limit screen time at least one hour before bed. 

• Encourage calm, screen-free activities like puzzles, coloring, or reading. 

5. Keep Evening Activities Calm 

In the days leading up to the time change, avoid activities that might rev up your child’s energy too close to bedtime, such as: 

• Intense physical activity 

• Sugary treats 

• Exciting TV shows or video games 

6. Be Patient—Give It a Few Days 

It can take up to a week for children to fully adjust to the new time. Some may experience: 

• Difficulty waking up in the morning 

• Being crankier than usual 

• Taking longer to fall asleep at night 

Stay consistent with their routine, and they’ll settle into the new schedule soon. 

7. Watch for Signs of Overtiredness 

Even with an earlier bedtime, some kids may not get enough rest initially. Watch for signs of overtiredness, such as: 

• Increased irritability 

• Clinginess or meltdowns 

• Trouble focusing or completing tasks 

If you notice these signs, try to prioritize naps (for younger kids) and early bedtimes for a few days. 

Tips for Parents to Adjust More Easily 

Daylight saving time doesn’t just affect kids—it can throw off parents’ schedules too. Similar to the preparation you are planning for your child, you can take similar steps for yourself: 

• Adjust your sleep schedule gradually by going to bed 15 minutes earlier each night before the time change. 

• Limit caffeine intake in the afternoon to avoid disrupting your own sleep cycle. 

• Expose yourself to natural light in the morning to help your body adjust to the new time. 

• Stick to a consistent bedtime routine, just like you would for your child. 

• Give yourself grace! This may be the most important part. Feeling tired for a few days is normal, but it will pass with time and consistency. 

Final Thoughts 

Daylight saving time can be a tough transition, but with some planning and patience, your child’s sleep schedule will be back on track in no time. By making gradual adjustments, sticking to a bedtime routine, and ensuring plenty of natural light exposure, you can help them adjust smoothly and avoid a week of sleep struggles. And don’t forget to take care of yourself too—well-rested parents make for happier, more patient families. Sweet dreams! 

Need Help? 
If your child is experiencing more significant challenges with sleep, our Parent Coaches can help. Click here to learn more and schedule a conversation with one of our expert sleep consultants.