Helping Kids Adjust to the Time Change: A Parent’s Guide
Help your child adjust smoothly to daylight saving time with practical tips for better sleep, routines, and mood management. A parent’s guide to stress-free time change transitions.
When clocks shift for daylight saving time, many families notice changes in their children’s sleep, mood, and daily rhythm. Even a difference of one hour can make bedtime and mornings more challenging, especially for young children who rely on consistency. Fortunately, with a few intentional steps, parents can help their child adapt to the new schedule with less stress.
- Start Adjusting Early
Begin transitioning several days before the time change. Move your child’s bedtime and wake time by ten to fifteen minutes each day. Small steps make it easier for children to adjust. - Keep a Predictable Routine
Stick with your regular evening schedule. Bath time, stories, and lights out at familiar times provide comfort and let children know it’s time to rest. - Use Light to Your Advantage
Bright light helps reset our internal clocks. Open curtains as soon as your child wakes up, or step outside for a few minutes. Dim lights and reduce screen time as bedtime approaches so your child’s body knows it’s time to wind down. - Maintain Regular Mealtimes
Shift meals in step with changes to the sleep routine. Keeping breakfast, lunch, and dinner times steady helps regulate your child’s internal rhythm for the day. - Be Patient With Moods and Energy
Children may feel tired or irritable during the first few days after the change. Offer extra comfort and patience. An earlier bedtime can help as their bodies adjust. - Encourage Soothing Bedtime Rituals
Reading together, gentle stretches, or practicing deep breathing can calm your child’s mind and body before sleep. - Model Calm and Flexibility
Children notice how parents react. Staying calm and treating the time change as manageable teaches your child how to handle transitions confidently. - Prioritize Sleep For Everyone
Make sure you’re getting enough rest, too. Well-rested parents are better able to support their kids, and the whole family benefits from smoother mornings and easier evenings.
Adapting to a new schedule can take anywhere from two days to a week. With consistency and compassion, your family can feel balanced and refreshed in no time. If challenges continue, reaching out for support can help ensure everyone’s well-being.
