Springing Forward: A Guide for Parents to Navigate Daylight Saving Time

Tonight, we "spring forward" one hour as daylight saving time begins! While the extra evening sunlight is a welcome change, the lost hour of sleep can throw off family routines. Adjusting to the time change is especially challenging for kids, as their sleep schedules are more sensitive to shifts.

Here’s how parents can help the whole family adjust smoothly, with tips tailored to younger children, teenagers, and even parents themselves.

🌞 Prepping Your Home & Household for the Time Change

🕰 Adjust the Clock Gradually – If possible, start shifting bedtime 10–15 minutes earlier each night for a few days leading up to the time change. This will help the body adjust little by little instead of all at once.

🌙 Dim the Lights at Night – Lowering the brightness in your home 30–60 minutes before bed signals the brain that it's time to wind down.

☀️ Get Morning Sunlight – Natural light in the morning helps reset the body's internal clock. Open the curtains and eat breakfast near a sunny window!

📵 Limit Screens Before Bed – The blue light from tablets, TVs, and phones can delay sleep. Try to turn off screens at least 30 minutes before bedtime.

👧🏽 Tips for Elementary School Kids

• Stick to a Bedtime Routine 🛁📚 – A bath, story, and bedtime at the same time each night will help them settle down.

• Comfort Items 🧸 – A favorite stuffed animal or blanket can provide extra comfort if sleep feels off.

• Quiet Time Before Bed 🎶 – Swap loud play for calming activities like coloring, puzzles, or soft music.

• Be Patient 💕 – Young children might wake up cranky or extra tired. Give them a little grace while they adjust!

🧑🏽‍🎓 Tips for Middle & High School Students

• No Late-Night Cramming 📚 – Studying too late can make it harder to fall asleep. Encourage finishing homework earlier in the evening.

• Cut the Caffeine 🚫☕ – Avoid soda, coffee, and energy drinks after 3 PM to prevent sleep disruptions.

• Get Moving in the Morning 🏃‍♂️ – Exercise helps wake up the body! Encourage a quick morning stretch or a short walk before school.

• Set an Alarm (or Two!) ⏰ – Losing an hour of sleep can make waking up harder. Setting an extra alarm can help avoid a rushed morning.

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👨‍👩‍👧‍👦 Tips for Parents

• Go to Bed Earlier Too! 😴 – Adults need time to adjust as well. Try moving your bedtime earlier by 15-minute increments.

• Have a Relaxing Evening Routine ☕📖 – Wind down with tea, a book, or a warm bath. Avoid checking emails or scrolling late at night.

• Adjust Meal Times 🍽 – Eating dinner a little earlier can help signal to the body that bedtime is also shifting.

• Give Yourself Grace 🌿 – Feeling groggy? It’s normal! Be kind to yourself as you adjust to the new schedule.

  
  

🌼 Final Thoughts

Adjusting to daylight saving time doesn’t happen overnight, but with small changes, your family can ease into the new schedule. Within a few days, everyone will be back on track and enjoying the extra daylight!

🌞 Have a smooth and restful time change! 🌙