How to Help Kids Adjust to Daylight Saving Time

Why Daylight Savings Time Affects Kids More Than Adults

Daylight Savings Time happens twice a year, and while the one-hour shift may feel minor to adults, babies and young children are far more sensitive to routine changes. The result? This can lead to crankiness, disrupted sleep, and increased stress for parents.

If you’ve been wondering, “How do I help my child adjust to Daylight Savings ”Time?”—these strategies will make the transition easier for the whole family.

1. Adjust Your Child’s Schedule Gradually

• Begin shifting bedtime 3–4 days before the clock change.
• Move bedtime earlier or later by 15 minutes each night (depending on “spring forward” or “fall back”).
• Apply the same adjustment to naps, wake-up times, and meals.

This slow approach helps reset your child’s circadian rhythm without causing overtiredness.

2. Keep Bedtime Routines Consistent and Calming

Children thrive on predictability. Stick to your usual evening rituals—bath time, story time, or lullabies—even as the schedule shifts.

• Dim lights 30–60 minutes before bed.
• Avoid stimulating activities and screen time.
• Keep the environment calm to help your child’s body know it’s bedtime.

3. Use Natural Light to Reset Their Internal Clock

Light is a powerful signal for regulating sleep.

• Morning: Open curtains or go for a short walk to cue “wake-up time.”
• Evening: Dim lights and avoid blue light from TVs, tablets, or phones.

This helps their body naturally release melatonin, making bedtime smoother.

4. Shift Meal Times Along With Sleep

Meal timing also influences the body’s clock. Adjust breakfast, lunch, and dinner by 10–15 minutes each day leading up to the time change.

This prevents hunger, crankiness, and helps your child’s body adapt.

5. Stay Flexible and Patient

Even with preparation, it may take a week or two for kids to fully adjust. Be patient with mood changes, disrupted naps, or shifting appetites. Offering extra comfort reassures them — and eases your stress too.

6. Create a Sleep-Friendly Environment

The right sleep environment can make all the difference:

• Use blackout curtains to block early morning light.
• Keep the bedroom cool, quiet, and cozy.
• Consider white noise to reduce outside distractions.

FAQs About Daylight Savings and Kids’ Sleep

How long does it take kids to adjust to Daylight Saving Time?
Most children adjust within 5–7 days, though some may need up to two weeks to fully settle into the new schedule.

Why is Daylight Saving harder on babies and toddlers?
Babies and toddlers rely on consistent routines. Even a one-hour shift can disrupt their circadian rhythm, making them overtired or cranky.

Should I wake my child at the new time right away?
Gradually adjusting wake-up and bedtimes by 10–15 minutes in the days before the time change usually works best.

Can daylight exposure really help reset kids’ sleep schedules?
Yes! Natural light is one of the strongest cues for the body’s internal clock. Morning sunlight helps signal wake-up time, while dim lighting in the evening prepares the body for sleep.

What if my child doesn’t adjust after two weeks?
If your child struggles beyond two weeks, consider seeking guidance from a newborn care specialist or sleep consultant for personalized support.

Thoughts and Support for Families

Daylight Savings Time doesn’t have to disrupt your family’s peace. With gradual adjustments, consistent routines, and a sleep-friendly environment, your child can adapt smoothly.

At Mothers Helping Hands Atlanta, we specialize in helping families through sleep challenges, postpartum transitions, and newborn care.

👉 Need extra support? Book a call with us today to get expert guidance for your family.