As we set our clocks forward for daylight saving time, on March 9th 2025, many parents worry about how the time change will impact their child’s sleep. Losing an hour of sleep can be challenging, especially for young children who thrive on routine. The good news? I got you! With some simple strategies, you can help your child adjust smoothly to the new schedule.
Why the Time Change Affects Sleep
Our bodies run on an internal clock, known as the circadian rhythm, which helps regulate sleep and wake times. When we spring forward, bedtime and wake-up times suddenly shift an hour earlier, making it harder for children to fall asleep and wake up refreshed. Younger kids, toddlers, and babies may be especially sensitive to this change, leading to crankiness and disrupted sleep patterns.
Tips to Help Your Child Adjust
1. Gradually Adjust Bedtime
Start shifting your child’s bedtime 3–4 days before the time change. Move bedtime earlier by 10–15 minutes each night until they are on the new schedule. This gradual adjustment can prevent overtiredness and bedtime struggles.
2. Wake Up Earlier Too
Just as you adjust bedtime, wake your child up 10–15 minutes earlier each morning leading up to the time change. This helps their body adjust to the new schedule more smoothly.
3. Let in the Morning Light
Natural light helps regulate the circadian rhythm. Encourage outdoor play in the morning or open the curtains to let sunlight in as soon as your child wakes up. This signals to their body that it's time to start the day.
4. Keep Evenings Dim and Calm
As bedtime approaches, dim the lights and reduce screen time at least an hour before sleep. Bright lights, especially from screens, can interfere with melatonin production, making it harder for your child to fall asleep.
5. Stick to a Consistent Routine
A predictable bedtime routine—such as bath time, storytime, and cuddles—helps signal to your child that it’s time to sleep. Keeping their routine consistent will make the transition easier.
6. Be Patient
It can take about a week for children to fully adjust to the new time. If your child is extra fussy or seems more tired than usual, offer comfort and stick with the schedule. Their internal clock will reset with time.
The spring time change may bring a temporary challenge, but with a little preparation and consistency, your child can adjust with minimal disruptions. By gradually shifting sleep times, using natural light to your advantage, and maintaining a steady bedtime routine, you’ll help your little one get back on track and enjoy the longer, sunnier days ahead.
Looking for more sleep tips? Feel free to reach out for guidance—I'm here to help your family sleep better! If your child is struggling with the time change or sleep in general, schedule a troubleshooting call with me, and let’s work together to create a sleep plan that works for your family!
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