Just when you’ve finally got your child into a good sleep routine, the clocks change, and everything goes off track. Whether it’s springing forward or falling back, adjusting to a new time schedule can be tricky, especially for young children. Losing even one hour of sleep can leave them feeling cranky, and it might take a few days—or even a week—for them to fully adjust.
How to Help Your Children Adjust to the Clock Change
Luckily, there are simple strategies to make the transition smoother for both kids and parents. Here are 9 effective tips to help your child adapt to time changes.
1. Start Adjusting Bedtime Early
Don’t wait for the day of the clock change to adjust bedtime. Start shifting it 10-15 minutes earlier each night about a week before. This gradual change allows your child’s body to get used to the new schedule slowly without feeling rushed or overtired.
2. Stick to a Consistent Routine
Kids thrive on routine, especially around bedtime. Keep the same order of activities leading up to bed—like bath time, storytime, and lights out—no matter the day. Keeping things predictable helps signal to your child that it’s time to sleep. Also, blackout curtains can be a lifesaver, especially with the extra daylight in the evening.
3. Use Morning Light to Your Advantage
Natural light plays a big role in regulating the body’s internal clock. When morning comes, make sure to open the blinds and let in as much sunlight as possible. This helps wake up your child’s body and sends a clear signal that it’s time to start the day.
4. Limit Screen Time Before Bed
Screens—whether it’s TV, tablets, or phones—emit blue light that can mess with melatonin, the sleep hormone. To help your child wind down, set a “no screens” rule at least an hour before bedtime. Instead, opt for calming activities like reading or quiet play to help them transition to sleep.
5. Get Them Moving During the Day
A well-exercised child is usually a tired one by bedtime. Encourage plenty of physical activity during the day to help burn off energy. Whether it’s playing outside, riding bikes, or even an indoor dance-off, getting them moving will make bedtime smoother.
6. Watch What They Eat Before Bed
Certain foods can help promote sleep. A small bedtime snack like a glass of milk or a banana can work wonders. Milk has tryptophan, which helps produce serotonin, a sleep-inducing hormone. Bananas, rich in vitamin B6, help turn that tryptophan into serotonin.
7. Make Sure They’re Getting Enough Sleep
Each age group has different sleep needs. For instance, toddlers usually need 11-14 hours of sleep, while school-age children require around 9-12 hours. If your child is under-sleeping, they’ll feel the effects of a time change even more. Make sure they’re getting the recommended amount of sleep to minimize the impact.
8. Teach Relaxation Techniques
If your child struggles to wind down, try relaxation exercises before bed. Simple techniques like tensing and relaxing muscles or practicing deep breathing can help them let go of the day’s stress. Breathing exercises, in particular, can be calming—place your hand on their tummy and encourage them to breathe deeply from the diaphragm.
9. Recognize Sleepy Signals
Kids don’t always show they’re tired in obvious ways. Sometimes, they’ll seem hyperactive or start acting out, which can actually be signs of overtiredness. If your child is bouncing off the walls right before bed, they may need help calming down in a quiet environment to fall asleep more easily.
Wrapping It Up: Adjusting Takes Time
It’s perfectly normal for your child to take a few days to get used to the new schedule after a time change. With patience, consistency, and these helpful tips, most kids will be back on track in about 3-5 days.