Daylight saving time with kids: the biannual chaos that leaves parents questioning their life choices. One minute, bedtime is a well-oiled machine. The next, you’re negotiating with a tiny human who insists the sun means it’s still playtime. But fear not, friend. You can reset your child’s routine without losing your sanity. Here’s how:
1. Start Adjusting Early
If you wait until the day of the time change to shift bedtime, you’re in for a rocky transition. Instead, ease into the time change by adjusting bedtime in 10-15 minute increments over several days leading up to the switch.
For example:
- If bedtime is normally 7:30 PM, move it to 7:15 PM a few days before.
- The next night, move it to 7:00 PM.
- By the time daylight saving hits, their body has already adapted, making the transition smoother.
This method works wonders because it gradually helps your child’s internal clock sync with the new time.
2. Control the Light
Light exposure plays a huge role in regulating sleep-wake cycles. Use it to your advantage:
- Morning light: Open the blinds or step outside first thing in the morning to signal “It’s wake-up time!”
- Evening wind-down: Blackout curtains are a lifesaver if the sun is still shining at bedtime. Dim the lights at least an hour before bed to help their bodies produce melatonin, the sleep hormone.
- Sunset Simulators: Consider using a sunset-simulating nightlight that mimics the sun setting to cue bedtime.
If your child questions why the sun is still out at bedtime, keep it simple:
“The sun stays up later now, but our bodies still need the same amount of sleep to grow and feel good.”
3. Stick to a Consistent Bedtime Routine
Kids thrive on structure. Even when the clock changes, your bedtime routine should stay the same:
- Bath time
- Brushing teeth
- Storytime
- A calm goodnight
By keeping these steps consistent, you help cue their brain that it’s time to sleep, no matter what the sun is doing.
4. Adjust Mealtimes to Match the New Schedule
Sleep and hunger are connected. If your child’s meal schedule is off, their sleep can be too. Start shifting meals by 10-15 minutes each day leading up to daylight saving time to help their bodies adjust gradually.
- Offer a heavier dinner on the first night after the change to help induce sleep.
- Avoid sugar and caffeine in the evening.
- Consider bedtime snacks like bananas, whole grains, or dairy to promote melatonin production.
5. Use Relaxing Activities Before Bedtime
If your child struggles to wind down, incorporate calming activities before bed:
- Reading a book together
- Gentle stretching or yoga
- A warm bath
- White noise or calming music
- Essential oils like lavender to create a relaxing environment
Avoid screen time at least an hour before bed since blue light can interfere with melatonin production.
6. Use Helpful Sleep Aids
There are a few products that can help make the transition smoother for both kids and parents:
- OK-to-Wake Clocks – These light-up clocks signal when it’s time to wake up, helping kids understand the new schedule.
- Weighted Blankets – These can provide a sense of calm and security, making bedtime feel more comforting.
- Blackout Curtains – Keep the room dark so the sun doesn’t confuse your little one about bedtime.
- Pro tip: use a curved rod so that you can cover the edges with the curtain!
- Something like this one!
- White Noise Machines – These help drown out early morning noises that might disrupt sleep.
- Dohm. They’re in every room of our house. That is all.
- Sunset Nightlights – These dim gradually, mimicking the sun setting, helping kids transition to sleep.
7. How to Help Kids Mentally Process the Change
For younger kids, daylight saving time can be confusing. Helping them understand the change can ease frustration. Try:
- Using a picture chart that shows when bedtime happens regardless of the sun.
- Reading a story about bedtime to reinforce sleep routines.
- Making bedtime a game, like “Can you be in bed before the nightlight turns blue?”
Reframing bedtime as an adventure rather than a battle can make all the difference.
8. Or… Do Absolutely Nothing!
Okay, hear me out. Some kids don’t need a slow transition, and that’s completely okay. If your little one rolls with change like a champ, then mama, give yourself permission to just go with the flow.
When Beckett was little, daylight saving time threw everything into chaos. But now that he’s older (6), we just let it happen—and somehow, we all naturally adjust. No stress, no meticulous planning, just trusting that our bodies will catch up.
So if prepping for daylight saving time feels like one more thing on your plate, give yourself grace. Some kids (and adults!) adjust just fine without a plan, and you are totally allowed to embrace that.
9. Be Patient and Expect Some Bumps
Even with the best preparation (or none at all), some kids take longer to adjust. Be flexible, offer comfort, and don’t stress.
- It can take a week or two for kids to fully adapt.
- Plan for extra patience and earlier bedtimes if needed.
- If your child wakes too early, use a quiet-time approach rather than jumping right into the day.
Within a week, most children settle into the new schedule, and life feels normal again. Until the next time change, of course.
I hope this helps simplify your life as we all do daylight saving time with kids. It can be a lot, but you’re not alone!
