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Daylight saving time can throw off a child’s routine, leading to cranky mornings and sleepless nights. Whether you’re springing forward or falling back, a smooth transition can help kids adjust with minimal disruption. Here’s how to ease them into the time change while maintaining healthy sleep habits.
1. Gradually Adjust Bedtime
Instead of making an abrupt shift, adjust your child’s bedtime in 15-minute increments over several days leading up to the clock change. For example:
If bedtime is normally 8:00 PM, put them to bed at 7:45 PM a few nights before the change, then 7:30 PM, and so on.
This gradual approach helps reset their internal clock without a sudden shock.
2. Use Natural Light to Reset Their Internal Clock
Sunlight is a powerful tool for regulating sleep. Try these strategies:
In the morning, expose kids to bright natural light as soon as they wake up. Open curtains or take a short walk outside.
In the evening, dim the lights an hour before bedtime to signal that it’s time to wind down.
3. Maintain a Consistent Routine
A predictable bedtime routine helps kids feel secure, even when the clocks change. Stick to:
A warm bath
Reading a bedtime story
Turning off screens at least an hour before bed
These habits create a sense of normalcy, making the transition smoother.
4. Limit Evening Screen Time
Screens emit blue light, which disrupts melatonin production and makes it harder for kids to fall asleep. Try:
Replacing screen time with calming activities like coloring, puzzles, or quiet music.
Using blue light filters if screens are necessary in the evening.
5. Be Patient with Sleep Disruptions
Even with preparation, some kids may struggle with the time change. Expect a few restless nights and:
Be patient and reassuring.
Offer comfort if they wake up earlier or later than usual.
Stick to the routine, and their body will naturally adjust within a few days.
6. Help Older Kids Adjust Too
Teens and older children may also feel groggy after a time change. Encourage them to:
Get morning sunlight to regulate their circadian rhythm.
Avoid caffeine in the afternoon.
Keep a consistent bedtime, even on weekends.
7. Adjust Meal Times Gradually
Eating at consistent times helps regulate the body’s internal clock. Start shifting mealtimes by 15 minutes leading up to the time change. This subtle shift helps align their digestion and energy levels with the new schedule.
8. Make Mornings More Energizing
If your child struggles with waking up earlier after the time change:
Use a fun wake-up song or gentle alarm.
Encourage stretching or light movement in the morning.
Offer a nutritious breakfast to kick-start their energy.
Final Thoughts
Adjusting to a new time schedule takes a little patience, but with these simple strategies, your child’s sleep and mood will stabilize quickly. By gradually shifting routines, using natural light, and maintaining consistency, you can help your kids handle the clock change smoothly.
