Daylight Savings Time and Your Child’s Sleep

Every year when the clocks change, parents everywhere groan a little. Just when you’ve found your rhythm with bedtime and naps, daylight savings comes along and shakes things up. The good news is that with a bit of understanding and gentle consistency, you can help your child adjust without too much trouble.

Why the Time Change Impacts Sleep

Our bodies run on an internal clock called the circadian rhythm. It tells us when to feel sleepy and when to wake up. When the time shifts, that rhythm gets confused. For adults, it’s an inconvenience. For babies and toddlers, whose sleep depends so much on predictable timing, it can really throw them off. You might notice earlier morning wakes in the fall or bedtime battles in the spring. It’s just their body clock trying to catch up.

Two Ways to Handle the Change

There isn’t one right way to handle daylight savings. Some families prefer to plan ahead, while others just go with the flow. Here are the two approaches I usually share with families.

The Gentle Way

If you like to prepare ahead, start adjusting a few days before the change. Move your child’s whole routine- wake time, naps, meals, and bedtime- a little later each day, about 10 to 15 minutes.

If bedtime is usually 7:00 PM, you might do Thursday at 7:15 PM, Friday at 7:30 PM, Saturday: 7:45 PM and by Sunday, when the clocks change, your child will already be used to the new schedule.

The Realistic Way

If your days are busy or naps are out of your control because of daycare, this approach might fit better. When the clocks change, simply move to the new time and keep everything else the same. Bedtime, nap time, meals—stick to your normal rhythm. Your child might wake up a little early or take a few days to settle, but most adjust on their own within the week.

Tips to Make It Easier

Let the light work for you. In the morning, open the blinds and let in natural light. In the evening, dim the lights early and limit screens to help signal bedtime.

Stick with your routines. Bedtime routines are powerful for helping children feel secure and ready for sleep. Keep your same bath, stories, and cuddles. Familiar patterns tell your child’s body that bedtime is coming, even if the clock says something different.

Be patient and consistent. It’s normal for sleep to feel a bit rocky for a few days. Stay calm, hold your boundaries, and things will smooth out again soon.

Handle early mornings gently. If your child starts waking before 6:00 AM, keep the room dark and quiet until your chosen morning time. This helps prevent their body clock from shifting too early.

A Gentle Reminder

Daylight savings always sounds like a bigger deal than it really is. Kids are adaptable when they feel supported and secure. With some consistency and patience, your child’s sleep will get back on track before you know it. And if it feels like things aren’t falling back into place after a week or two, that’s okay. It might be a good time to look at your child’s overall schedule and make small adjustments. That’s exactly what I help families do every day.

You’re doing a great job. These transitions can be tough, but they’re temporary. With time, your little one will settle, and you’ll all be back to a predictable rhythm again.