“Springing forward” might feel like a simple adjustment for adults, but for children, the added evening daylight can mean popping out of bed earlier than usual. It’s just one hour—how much difference can that make? For kids, losing even an hour of sleep can throw off their internal clock for several days or longer, leading to fatigue and irritability. While routines matter at any age, time changes often affect children more than adults. Here are some ways to help your child ease into setting clocks ahead:
Gradually Adjust Bedtime: About a week before the clocks change, begin putting your child to bed 15 minutes earlier each night. This gradual shift helps them adapt to the full one-hour difference over several days instead of all at once. Be sure to wake them 15 minutes earlier each morning as well to keep their schedule consistent.
Get the Bedroom Ready: With longer daylight hours and earlier sunrises, it may be harder for kids to fall and stay asleep. Installing blackout curtains can help create a darker sleep environment. Light exposure affects hormones like melatonin, which are essential for restful, high-quality sleep—an important factor in your child’s healthy growth and development.
Adjust Meals and Naps: In the days leading up to the time change, move meals, snacks, and naps earlier by 10–15 minutes each day. Gradually shifting the entire routine helps your child’s body adapt more smoothly.
Reduce Screen Time Before Bed: Power down phones, tablets, and TVs at least an hour before bedtime. Limiting screen exposure in the evening supports better sleep quality.
By taking these small steps in advance, you can help your child stay well-rested and make the transition to the new time much smoother for the whole family.
