Surviving the Time Change: A Parent’s Guide to Daylight Savings
Ah, daylight savings time. As much as we love the extra sunshine, there’s one thing most parents dread every year — the clock change. While you’re excited about longer days, the transition can feel like a game of “how much chaos can we handle before bedtime?” The good news: You’re not alone!
For parents, “springing forward” and “falling back” aren’t just hassles — changing the clock can quite literally wreak havoc on children’s sleep routines.The shift can disrupt sleep patterns and daily routines, making it a tricky period for both you and your children.
In 2026, daylight saving time begins on Sunday, March 8. On that day, clocks will move forward one hour at 2:00 a.m. This means your child’s usual schedule may suddenly feel an hour earlier, which can make mornings groggy and bedtimes tricky. The best way to prepare is to start adjusting your child’s routine a few days before the change.
Start your child’s day with plenty of natural light. As soon as they wake up, open the curtains and let the sunshine pour in. This simple step helps signal to your child’s body that it’s time to be awake and alert. Sunlight plays a big role in setting our internal clocks, also known as circadian rhythms. The more light your child gets in the morning, the easier it will be for their body to adjust to the new schedule after the time change. If your routine allows, try to spend time outdoors during the day—whether it’s a walk to the park, playing in the yard, or just sitting outside for a snack.Fresh air and movement help children feel energized during the day and more ready to rest at night. Just be sure to keep high-energy play earlier in the day. Activities like running, jumping, or roughhousing are great for burning off energy, but they can make it harder to settle down if done too close to bedtime.
As the time change approaches, it’s helpful to gently shift your child’s mealtimes. If your family usually eats dinner at 6 p.m., try moving it 10 to 15 minutes later each evening for a few days leading up to the change. This gradual adjustment helps your child’s body get used to the new rhythm without feeling rushed or confused. Mealtimes are another way our bodies track time, so even small changes can make a big difference. Also, keep an eye on what your child eats after dinner. Sugary snacks or drinks can make it harder for them to fall asleep. Instead, offer calming snacks like a banana, a small bowl of oatmeal, or warm milk if they’re hungry before bed.
In the evening, begin winding down by turning off screens at least one hour before bedtime. The blue light from phones, tablets, and TVs can interfere with your child’s melatonin production, which is the hormone that helps us feel sleepy. Even if your child seems relaxed while watching a show or playing a game, their brain may still be too stimulated to fall asleep easily. Instead, guide them toward quiet, calming activities. Reading a favorite book together, drawing with crayons, listening to soft music, or taking a warm bath can all help your child relax and prepare for sleep. These gentle routines not only soothe the body but also signal to your child that bedtime is near, helping them feel safe and ready to rest.
Shifting your child’s sleep schedule can be tricky, but with a little patience, you can make it smoother for everyone. To avoid an abrupt change, start adjusting your child’s bedtime a few days before the time change. Move bedtime earlier by 10-15 minutes each night. These small shifts help your child’s internal clock adjust without the shock of suddenly going to bed an hour earlier.
If your child spends time with other caregivers, like grandparents or early educators, let them know about your plan. When everyone follows the same routine, it’s easier for your child to feel comfortable and adjust smoothly.
Of course, you can always take the easy route and just ignore the whole time change. Some families choose to switch everything on the day of the time change and keep going as usual.. That’s okay too! Children are flexible, and with a consistent routine, they’ll adapt. If your child has trouble falling asleep, stay calm and reassuring. It may take a few days, but with patience and love, your family will find your rhythm again.
