Helping Kids Adjust to Daylight Savings Time

On March 10, 2024, daylight savings time begins, meaning clocks will spring forward an hour. While this change brings longer daylight hours, it can also disrupt sleep schedules—especially for kids. The time shift may lead to grogginess, crankiness, and difficulty waking up for school. Fortunately, with a few simple adjustments, you can help your child transition smoothly.

1. Gradually Adjust Bedtime

Instead of making a sudden switch, start adjusting your child's bedtime a few days in advance. Move bedtime earlier by 10-15 minutes each night leading up to March 10. This gradual shift helps their internal clock adjust more easily.

2. Prioritize Morning Light

Exposure to natural light in the morning signals the body to wake up and adjust to the new schedule. Open the curtains, go for a short walk, or have breakfast near a bright window. This will help reset your child’s internal clock and make waking up easier.

3. Keep Evening Lighting Dim

Just as morning light helps wake us up, dim lighting in the evening helps signal bedtime. Reduce screen time an hour before bed, lower the brightness of household lights, and encourage quiet, calming activities like reading.

4. Maintain a Consistent Sleep Routine

Stick to a predictable bedtime routine, including activities like a warm bath, reading a book, or practicing relaxation techniques. Familiar bedtime rituals can signal to your child that it's time to wind down, making it easier to fall asleep.

5. Be Patient and Flexible

It can take a few days for kids to fully adjust to the new schedule. Be patient if they’re a little extra tired or irritable. If necessary, allow a short nap in the afternoon (for younger kids) but keep it brief to avoid interfering with nighttime sleep.

6. Encourage Physical Activity

Regular physical activity during the day can help kids fall asleep more easily at night. Encourage outdoor play, family walks, or active games to help regulate their energy levels and support a smoother bedtime transition.

7. Adjust Mealtimes Gradually

Hunger cues can also be affected by the time change. Start shifting meal times 10-15 minutes earlier each day leading up to daylight savings. This helps the body’s internal clock adapt more naturally.

By preparing ahead and making small adjustments, you can help your child transition smoothly into daylight savings time. With a little planning and patience, your family can enjoy the longer days without sacrificing sleep!