​Daylight Saving Time (DST) begins on Sunday, March 9, at 2 a.m., when clocks “spring forward” an hour. This shift means we lose an hour of sleep, which can disrupt our internal clocks, leading to grogginess, irritability, and difficulty falling asleep at night.

Our bodies rely on a natural sleep-wake cycle regulated by light exposure, and when we suddenly shift that schedule, it can take days—or even weeks—for some people to fully adjust. Children, in particular, may struggle with this transition. To help both you and your family ease into the time change smoothly, consider the following strategies.

1. Gradually Adjust Sleep Schedules

Instead of abruptly changing your sleep schedule the night before DST, start adjusting several days in advance. Try moving bedtime and wake-up time 15 minutes earlier each day leading up to the time change.

For example:

• If you usually go to bed at 10 p.m., move it to 9:45 p.m. for a night or two.
• Then shift to 9:30 p.m., and so on until you’re fully adjusted.

This small, gradual shift helps your body adapt without a sudden jolt to your routine. Waking up 15 minutes earlier each morning will also help your body get used to the new time.

2. Prioritize Morning Sunlight Exposure

Natural light plays a crucial role in regulating our circadian rhythms. After the time change, spend time outdoors in the morning to help reset your internal clock.

Try these simple ways to get morning light exposure:

• Open the curtains as soon as you wake up.
• Take a morning walk, even if it’s just for 10 minutes.
• Sit near a bright window while having breakfast.

The more natural light you expose yourself to in the morning, the faster your body will adjust to the new schedule.

3. Maintain Consistent Meal Times

Your body’s internal clock isn’t just regulated by sleep—it’s also influenced by meal timing. Keeping a regular meal schedule reinforces your routine and makes the transition to DST easier.

To help your body adjust:

• Eat meals at the same times each day, even on weekends.
• Avoid eating heavy meals or caffeine late at night, as they can disrupt sleep.
• If possible, start shifting meal times slightly earlier in the days leading up to DST to match your new schedule.

4. Limit Evening Screen Time

The blue light emitted by phones, tablets, and computers interferes with melatonin production, a hormone that promotes sleep. To help your body naturally wind down:

• Turn off electronic devices at least 30-60 minutes before bedtime.
• Use night mode or blue light filters on your devices in the evening.
• Instead of scrolling on your phone before bed, opt for a relaxing activity like reading a book or practicing deep breathing exercises.

5. Create a Relaxing Bedtime Routine

A consistent and relaxing bedtime routine helps signal to your body that it’s time to wind down. This is especially important when adjusting to a new sleep schedule.

Some effective bedtime rituals include:

• Taking a warm bath or shower to relax your muscles.
• Drinking a caffeine-free herbal tea like chamomile or peppermint.
• Listening to calming music or practicing meditation.
• Doing light stretches or deep breathing to reduce stress.

By sticking to a predictable nighttime routine, you can help your body transition smoothly into the new time.

Tips for Helping Children Adjust

Children are often more sensitive to changes in sleep schedules, which can lead to crankiness, difficulty waking up, and trouble falling asleep. Help them adjust with these strategies:

Gradual Bedtime Shifts

Just like adults, kids benefit from a gradual bedtime adjustment. Start four to five days before DST, moving their bedtime 15 minutes earlier each night until they’re on the new schedule.

For example, if your child’s usual bedtime is 8 p.m.:

• Move bedtime to 7:45 p.m. on Wednesday.
• Shift it to 7:30 p.m. on Thursday.
• Continue until they’re fully adjusted.

Consistent Bedtime Routine

Young children especially rely on routine to help them settle down. Maintain familiar bedtime activities, such as:

• Reading a favorite bedtime story.
• Singing a lullaby.
• Cuddling or rocking.

These comforting rituals signal to their body that it’s time to sleep, making the transition to DST smoother.

Control Evening Light Exposure

Light exposure in the evening can make it harder for kids to feel sleepy at bedtime. Help their bodies adjust by:

• Dimming the lights in the house an hour before bedtime.
• Turning off screens at least 60 minutes before bed.
• Using blackout curtains if daylight lingers into the evening.

Limit Afternoon Naps

If your child is old enough to go without naps, try to keep them awake in the afternoon to ensure they’re tired by bedtime. For toddlers who still nap, avoid naps that are too long or too late in the day, as they can interfere with nighttime sleep.

Encourage Physical Activity

Getting plenty of exercise during the day helps children sleep better at night. Encourage outdoor playtime or a fun indoor activity earlier in the day to help burn off energy. However, avoid vigorous activity too close to bedtime, as it may make it harder for them to wind down.

Be Patient

Adjusting to Daylight Saving Time takes time, especially for children. Expect some grogginess, fussiness, or resistance in the first few days. Stick to your routine, and their bodies will naturally adjust within a week or so.

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By implementing these strategies, you and your family can navigate the start of Daylight Saving Time with minimal disruption, ensuring a smoother adjustment to the new schedule.

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