With tips from pediatric sleep physician Dr. Funke Afolabi-Brown, MD.
When daylight saving time ends, the clock moves back by one hour—but a child’s internal clock does not immediately adjust. This can lead to earlier wake-ups, sleepiness before bedtime and disruptions to an otherwise reliable routine. Preparing gradually can make the transition easier for the entire family.
1. Begin adjusting before the time change.
In the days leading up to the time change, gradually move your child’s bedtime and wake time about 15 minutes later each day. Shift meals, naps and bath time along with bedtime so the entire routine adjusts together.
Bedtime routines, especially when consistent, are very important in helping kids transition to sleep. Having a predictable set of events close to bedtime signals to children’s brains that sleep is coming.
2. Keep familiar bedtime cues consistent.
Even when the timing changes, the routine itself should remain familiar. A warm bath, brushing teeth, changing into comfortable pajamas like Carter’s Not-So-Scary Monsters or their Glow in the Dark sets, reading a favorite book and dimming the lights can signal that it is time to settle down.
Over time, their brains start to associate the routine with sleep and safety. The most important parts of an effective routine are consistency and predictability.
3. Let pajamas signal the start of bedtime.
Changing into pajamas can serve as a clear transition from daytime activity to nighttime rest. Letting children choose soft pajamas featuring a favorite color or character can make that moment feel comforting and give them a small sense of control during a change in routine.
4. Use light strategically.
Light is the most powerful signal your child’s internal clock responds to. In the morning, keep the bedroom dark and quiet to reinforce that it is not yet time to start the day, especially in the days right after the clocks change when natural light arrives earlier.
5. Create a calm, screen-free wind-down period.
During the hour before bed, choose calming activities such as reading, coloring or listening to soft music. Dim the lights and limit screens, which can make it harder for children to recognize that bedtime is approaching.
Even 5 to 10 minutes of unrushed one-on-one connection at the start of the routine can fill their cup enough to help them transition to independent sleep.
6. Make room for nighttime worries.
A disrupted routine can make bedtime feel more difficult for children who already experience nighttime fears. Acknowledge their feelings, then gently redirect their imagination toward something comforting. Parents might invite their child to name the ‘monster’ in the room, give it a friendly personality, or imagine it as a bedtime helper. The goal is to help children use their imagination in a way that feels safe and reassuring.
Offer additional comfort and connection during the day to help reduce the separation anxiety. Teaching your child independent sleep skills, such as falling asleep alone, will help with the night wakings. Respond to nighttime wakings with calm reassurance and without reintroducing sleep associations.
7. Expect early wake-ups—and stay consistent.
It is normal for children to wake earlier than usual for several days after the time change. Keep the room dark, interactions calm, and the morning routine as close to its usual time as possible. Consistency will help their internal clock gradually catch up.
8. Give the adjustment time.
Every child responds differently to a schedule change, so parents should not worry if the transition isn’t immediate. Continue using the same comforting bedtime cues each night. A consistent routine—not a perfect one—is what ultimately helps children adjust.
About the expert: The tips in this article come from Dr. Funke Afolabi-Brown, MD, a triple board-certified physician in pediatrics, pediatric pulmonology and sleep medicine, and a Fellow of the American Academy of Sleep Medicine. She trained in sleep medicine at the University of Pennsylvania and Children’s Hospital of Philadelphia, and today runs The Restful Sleep Place, a pediatric sleep practice in Pennsylvania.