As if managing multiple kids’ schedules wasn’t challenging enough, here comes the end of Daylight Saving Time! While others celebrate getting an extra hour of sleep, we busy parents don’t get that luxury—and especially families with little ones who rise before everyone else. If your child already starts their day at 5 a.m., the thought of anything earlier can feel daunting. However, with some practical planning, you can turn this time change into an opportunity for better sleep habits—and maybe even some much-needed rest for you!
Let’s be honest, juggling multiple schedules is already complex. When you add in earlier sunsets and cold and flu season, feeling overwhelmed is completely normal. You’re not alone in this challenge, and it’s okay if you haven’t figured it all out yet. While earlier darkness might seem like another obstacle, it can actually be your secret weapon for better sleep routines. Our bodies naturally respond to light cues, and these darker evenings can help trigger your children’s sleep hormones earlier—perfect for establishing healthy bedtime routines.
Practical Tips for a Smoother Transition
- Begin adjusting schedules 3–4 days before the time change.
- Shift bedtimes and wake times just 15 minutes later each day. Don’t forget to shift naps, activities, and meals too!
- Keep bedtime routines consistent, just sliding later in 15-minute increments.
- Remember that gradual changes are more manageable for everyone.
- Get plenty of bright light exposure in the morning.
- Use removable room-darkening shades to adjust with your seasonal needs.
- Your school-aged kids may benefit from that extra hour of sleep, use caution so that it doesn’t backfire at night!
- If your little one is already an early bird, this transition needs extra attention. Try extending afternoon naps by 10 minutes and adding calming activities before bedtime. Remember, well-rested children are more adaptable to schedule changes.
- Focus on your youngest ones first—when they sleep better, everyone’s day starts smoother. (Babies and toddlers need more gradual changes than school-aged kids.)
Quick Tips for Success
- Keep routines consistent, even if timing shifts. Routines and their patterns are more important than the clock.
- Avoid TV screens in the hour before bedtime (2+ hours for any devices).
- Consider blackout curtains for morning sunlight.
- Plan quiet activities for that “extra” morning hour.
- Stay consistent on weekends too.
Here’s a silver lining: this focus on better sleep comes at the perfect time. Quality rest strengthens our children’s immune systems—just what they need as cold and flu season ramps up. Prioritizing sleep doesn’t just prevent crankiness; it also helps build natural defenses against seasonal bugs.
If juggling everyone’s schedules feels like a confusing choreography from your child’s dance class, take heart—this adjustment period is temporary. Within a week or two, your family will adapt to the new rhythm. Focus on progress, not perfection, and celebrate the small wins. Those darker evenings might just become your best ally in creating calmer, more restful nights.
With a little preparation and patience, your family can navigate the time change smoothly. Better sleep isn’t only about bedtime—it’s about creating healthier, happier days for everyone.
As the holiday season approaches, it’s worth remembering that perfection isn’t required for children to thrive. Research from Circle of Security International, a respected organization focused on secure attachment and child development, shows that kids benefit most from “good enough parenting.” Consistency and emotional responsiveness matter far more than perfectly executed routines.
So, if your carefully planned sleep transition hits a bump here or there, know that your steady efforts matter more than flawlessness. Prioritize rest, nurture connection, and extend to yourself the same grace you give your children. That balance is what truly helps your family flourish.
–Joan Canning, Sleepytime Support
