It’s once again time to “spring forward” and set our clocks ahead one hour. And when that happens, of course, it also means losing an hour of sleep. While that may not seem like much, it can feel like a big shift, especially for children. Changes to sleep schedules can affect wake-up times, energy levels, and moods. A little planning can make the transition smoother for everyone at home.
Create a sleep-friendly space.
Longer daylight in the evening can make it harder for kids to settle down. Consider using blackout curtains or shades to darken bedrooms at bedtime. A fan or sound machine can add steady background noise to help block out outdoor sounds and signal that it is time to rest.
Stick to a consistent routine.
Predictable bedtime routines help children feel secure and ready for sleep. Keep evenings calm with activities like reading, a warm bath, or quiet music. Turn off screens at least one to two hours before bed, since blue light can interfere with falling asleep.
Shift the schedule gradually.
If your family does best with small changes, start adjusting bedtime by 10 to 20 minutes earlier each night leading up to the time change. You can also wake children slightly earlier each morning. Slow, steady adjustments can help their internal clocks adapt more comfortably.
Avoid the temptation to sleep in.
It may be appealing to let everyone sleep late after the time change, but doing so can make Monday morning more difficult. Keeping wake-up times consistent helps reset the body’s rhythm faster and makes bedtime easier in the days that follow.
Most families need several days, sometimes up to a week, to fully adjust. Stay patient, keep routines steady, and remember that a little extra flexibility and understanding can go a long way during the transition.