Who's ready for some extra sleep? On Sunday at 2 a.m., daylight saving time ends, giving most of us in the U.S. (except Arizona and Hawaii, you lucky ducks) an extra hour of shut-eye. But while parents might be thrilled at the idea of sleeping in, kids? Not so much. Their tiny internal clocks don’t care about time changes, which can throw their whole routine out of whack. The good news? With a little planning, you can help them adjust smoothly—without turning your mornings into a total circus.
Start the Shift Early
Kids thrive on routine, and sudden changes can mess with their sleep patterns big time. Instead of waiting until Sunday to adjust, start shifting their schedule a few days before. Move bedtime and wake-up time by 10-15 minutes later each day leading up to the change. This gradual approach helps their bodies adapt without feeling like they’ve been hit by a sleep-deprivation truck. If your little one usually goes to bed at 8 p.m., aim for 8:15 p.m. a few days before, then 8:30 p.m., and so on. Same goes for naps—adjust those incrementally too. By the time the clocks roll back, their bodies will already be on board with the new schedule.
Control the Light Exposure
Light plays a huge role in regulating our internal clocks, and kids are no exception. Since daylight saving time means darker mornings and earlier sunsets, you’ll want to manipulate light exposure to help their bodies adjust. In the morning, open the curtains or use a bright light to simulate sunlight, signaling that it’s time to wake up. At night, dim the lights an hour before bedtime to encourage melatonin production (that’s the sleepy-time hormone). Blackout curtains can also be a game-changer if early morning light is creeping in and waking them up too soon. Think of it as hacking their circadian rhythm—science for the win!
Stick to the Wind-Down Routine
Kids find comfort in predictability, so don’t let the time change throw off their bedtime rituals. Whether it’s bath time, story time, or a lullaby, keep the routine consistent—just adjust the timing slightly to match the new schedule. If you usually start winding down at 7 p.m., begin at 6:45 p.m. post-time change. The familiarity will help them feel secure even as their sleep schedule shifts. And hey, if that routine includes a warm cup of milk or a favorite stuffed animal, even better. Comfort is key when navigating change.
Watch the Afternoon Energy Crash
With the time change, you might notice your kid hitting a wall earlier in the evening—or worse, getting overtired and turning into a tiny tornado. To avoid this, keep an eye on their energy levels in the late afternoon. If they’re dragging, a short power nap or quiet activity (think puzzles or coloring) can help bridge the gap until bedtime. But be careful not to let them nap too close to bedtime, or you’ll end up with a wide-awake kiddo at 9 p.m. It’s all about finding that sweet spot between rest and keeping the sleep schedule intact.
Be Patient—It Takes Time
Even with all the prep in the world, some kids take a few days (or even a week) to fully adjust. There might be some grumpy mornings or bedtime battles, and that’s totally normal. Stay consistent with the new schedule, offer extra cuddles if needed, and remind yourself that this too shall pass. Before you know it, their little bodies will sync up with the new time, and you’ll all be back to your well-rested selves. And hey, if all else fails? Coffee is a parent’s best friend during transitions like these.
Daylight saving time doesn’t have to be a nightmare for your family. With a little strategy and a lot of patience, you can help your child adjust without turning your household into a sleep-deprived zombie zone. So go ahead—enjoy that extra hour of sleep (or at least try to). You’ve earned it.
