Helping Kids Adjust to the Time Change

Each fall, we set our clocks back an hour for the end of Daylight saving time. While an extra hour of sleep sounds terrific in theory, parents know the reality can be different, especially with young children. Kids don’t automatically adjust to new schedules, and the shift can lead to crankiness, early waking, and bedtime battles. However, there is also some good news: with a bit of planning, you can help your child transition through the time change with ease.

Why the Time Change Matters

Children thrive on routines. When the clock suddenly shifts, their internal “body clock” (also known as the circadian rhythm) doesn’t reset immediately. That’s why they may be up before dawn or struggle to fall asleep at their usual time. Just like jet lag, it takes a few days for the body to catch up.

Strategies to Ease the Transition

• Adjust gradually. In the week leading up to the time change, try shifting your child’s schedule by 10–15 minutes every night. That means bedtime and wake-up time move slightly later each day, so by the time the clocks “fall back,” your child is already on the new schedule.

• Protect the bedtime routine. Stick with the familiar steps—bathing, brushing teeth, reading, cuddling—even if the timing feels a little off. Predictable routines help signal to kids that it’s time to wind down, regardless of the clock.

• Manage morning light. When we gain an hour, mornings are brighter and earlier. Use blackout curtains if your child tends to wake with the sun. On the flip side, encourage exposure to natural light later in the day. Evening light helps reset the body clock and supports the shift.

• Keep naps on track. For babies and toddlers, naps can be the trickiest part. Adjust naps gradually in conjunction with bedtime and try not to let naps run too long; otherwise, bedtime will become more challenging.

• Be patient and consistent. It may take a few days (sometimes up to a week) for kids to fully adjust. Consistency with meals, playtime, and bedtime helps the new rhythm “stick.”

Supporting Healthy Sleep Year-Round

Time changes serve as a good reminder of the importance of healthy sleep habits. 

For kids of all ages:

• Create a calm, screen-free wind-down before bed.
• Keep bedrooms cool, dark, and quiet.
• Avoid caffeine (like soda or iced tea) in the late afternoon and evening.

The Bottom Line

“Falling back” doesn’t have to mean a week of exhaustion for your family. By preparing ahead, sticking to routines, and giving kids a few days to adjust, you can help everyone ease into the new schedule—and maybe even enjoy that extra hour of rest.