Daylight Savings Time (DST) can be challenging for everyone, but it can be particularly tough on children and teenagers. Shifting the clock forward or backward even by just one hour can disrupt sleep schedules, affect mood, and impact focus and energy levels. Since kids and teens are still developing physically and mentally, a sudden change in their sleep routine can be more noticeable than in adults. The good news is that with some preparation and strategies, parents can help their children adjust smoothly and maintain healthy sleep patterns.
One of the most effective ways to help kids and teens handle Daylight Savings is to gradually shift their sleep schedule in the days leading up to the time change. For the spring “spring forward” shift, consider moving bedtime and wake-up time 10–15 minutes earlier each night for several days before DST begins. For the fall “fall back” change, do the opposite by shifting sleep times slightly later.
This gradual adjustment allows their bodies’ internal clocks, or circadian rhythms, to adapt without a sudden shock. Children are generally more adaptable than adults, but teens especially older ones, may resist changes to their evening routines, so gentle consistency is key.
Consistency is crucial for children and teens, particularly around the time of Daylight Savings. Keep bedtime routines the same, even if the clock has changed. Activities like brushing teeth, reading a story, or listening to calming music signal to the body that it’s time to wind down.
For teens, who often stay up later naturally, maintaining consistent wake-up times is equally important. While it may be tempting to let them sleep in after a time change, irregular wake-up times can prolong the adjustment period and make mornings more difficult.
The environment of the bedroom plays a significant role in helping kids and teens fall asleep and stay asleep. Make sure bedrooms are dark, quiet, and cool, as these conditions promote deeper, restorative sleep. Blackout curtains can help prevent early morning light from waking children too soon during the fall shift, while dimming lights in the evening can prepare them for an earlier bedtime in the spring.
Noise can also be disruptive, especially for younger children. White noise machines or soft background sounds can help mask sudden noises and make it easier to sleep through the night.
Screens are a major factor in disrupting sleep, particularly for teens. The blue light emitted from phones, tablets, computers, and TVs can interfere with melatonin production, the hormone responsible for regulating sleep. Encourage your children to limit screen use at least an hour before bedtime, and consider enabling blue light filters on devices in the evenings.
Instead of screens, promote calming activities like reading, drawing, or listening to soft music as part of their pre-bedtime routine.
Daytime habits can also impact how well kids and teens adjust to Daylight Savings. Encourage exposure to natural sunlight in the morning, as it helps reset the body’s internal clock. Regular physical activity during the day can also promote better sleep at night, though it’s best to avoid vigorous exercise right before bedtime.
Limiting caffeine, especially in older children and teens, is important as well. Drinks like soda or energy beverages can interfere with the body’s ability to fall asleep, compounding the effects of the time change.
Adjusting to Daylight Savings can take time, and children and teens may be irritable, tired, or cranky during the transition. Be patient and understanding, offering support rather than punishment for mood swings or difficulty waking up. Maintaining a calm and consistent approach will help them feel secure and make the adjustment easier.
Daylight Savings can be challenging for kids and teens, but with preparation, patience, and thoughtful strategies, the transition can be smooth and stress-free. Gradually adjusting sleep schedules, maintaining consistent bedtime routines, optimizing the bedroom environment, managing screen time, and encouraging healthy daytime habits all play a role in helping children adapt. By prioritizing sleep and supporting your children during the shift, you can help them feel more rested, focused, and ready to take on their days—no matter what time the clock says.
