Sleep routines are precious in early childhood. Once a family finds a rhythm that works, even small shifts can feel big. Daylight Saving Time is one of those moments that can unsettle sleep patterns, but with a little preparation, most children adjust smoothly. Whether you are “springing forward” or “falling back,” here are simple strategies to help your child ease into the time change.

Preparing Your Child for Daylight Saving Time

Daylight Saving Time shifts the amount of daylight during waking hours, and that one-hour change can temporarily disrupt a child’s internal clock. A gradual approach can help your child transition with less resistance and more comfort.

  • Spend Time Outside: Natural light helps regulate the body’s sleep-wake cycle. Extra outdoor play—especially the day after a time change—helps reset your child’s internal rhythm.
  • Keep a Predictable Nighttime Routine: Familiar routines signal to children that bedtime is approaching. A warm bath, a short story, quiet music, or gentle cuddles help their body settle and prepare for sleep.
  • Eat Dinner a Little Earlier: Shifting dinner slightly earlier helps align the evening routine with the upcoming time change. Avoid heavy meals or high-energy play close to bedtime.
  • Dim the Lights Before Bed: Lowering lights 45 minutes before bedtime encourages the natural release of melatonin and creates a calm, cozy environment that helps children wind down.

How to “Spring Forward” with Your Child

Springing forward means bedtime will feel earlier. Gradually adjusting bedtime over a few days is the best way to minimize disruptions. For a typical 7:00 p.m. bedtime, try the following schedule:

  • Four days before DST: bedtime at 6:45 p.m.
  • Three days before DST: bedtime at 6:30 p.m.
  • Two days before DST: bedtime at 6:15 p.m.
  • One day before DST: bedtime at 6:00 p.m.

Shift dinnertime earlier by 15 minutes each night to help your child’s body adjust.

How to “Fall Back” with Your Child

Falling back means bedtime will feel later. Gradually shifting bedtime later can help prevent early-morning wakeups and overtired evenings. For a 7:00 p.m. bedtime, you can follow this pattern:

  • Four days before DST: bedtime at 7:15 p.m.
  • Three days before DST: bedtime at 7:30 p.m.
  • Two days before DST: bedtime at 7:45 p.m.
  • One day before DST: bedtime at 8:00 p.m.

This slow progression helps your child settle comfortably into the new schedule.

What to Do If You Forgot to Plan Ahead

If Daylight Saving Time sneaks up on you, don’t worry. Many families forget to plan ahead, and children still adjust. Spend extra time outside, add movement to the day, and start shifting routines gradually in the days after the time change. Most children adjust within a week.

Consistency and Routine Matter

Whether your family prepares in advance or adjusts afterward, your child will return to their regular sleep rhythm soon. The key is consistency, calm routines, and plenty of reassurance.

At The Gardner School, children grow confidently in classrooms shaped by steady routines, caring teachers, and developmentally thoughtful transitions. Schedule a tour to learn how we support young learners and partner with families in these important early years.