It's that time of year again—the start of Daylight Saving Time in the U.S. In the wee hours of March 8, clocks will move one hour forward. (Unless you live in Arizona, Hawaii, or one of the U.S. territories that doesn't observe this event.)

If you’re looking forward to warmer weather, but dreading the time change, you’re not alone. Losing an hour of sleep can throw off the entire family’s sleep, mood, and routines for days. The transition is especially tough as kids get older, due to shifting biological clocks and established daycare/school schedules.

Rest assured that we’ve got you covered with a “spring forward” plan for transitioning little (and not-so-little) ones through the time change with minimal crankiness. 

Keep in mind that these tips can help you adjust more easily, too. A well-rested parent is a more patient and present parent. You know what they say… Put your own oxygen, err sleep, mask on first!

One week prior

Gradually shift the schedule forward

If you’ve got little ones on a more flexible schedule, give “springing forward” a soft launch by moving routines—bedtime, nap time, wake time, and meals—forward 10-15 minutes each day.

Ideally, this is something you can do the entire week before Daylight Saving Time starts, but even a few days of preparation can make the transition easier. 

Adjust light exposure 

Our circadian rhythm—the 24-hour body clock that regulates cycles of sleep and wakefulness—is primarily controlled by the brain's suprachiasmatic nucleus (SCN), which responds to light and darkness.

Increase light exposure in the morning by opening curtains as soon as your family wakes. To shift bedtime up, dim lights and stop using screened devices earlier at night. 

Prioritize sleep

Sleep disruptions are even tougher when kiddos and parents are overtired. As much as possible, prioritize rest in the days before Daylight Saving Time starts.

Avoid late-night family outings, skipping naps, or extra screen time. (Easier said than done, we know!)

Explain the time change to older kids

Little ones understand the basic concepts of yesterday and tomorrow around the age of 2. They don’t fully grasp hours, days, and weeks until they’re 7. If your child’s asking why you’re shifting their routine, keep the explanation simple. For example, “The clocks are changing, so we’re helping your body get ready.”

If you’ve got a little one who likes to help, dole out tasks as you prepare them for the transition. Let them select a bedtime story or show them how to close blinds or curtains around the house. This gives them some agency over their routine and fingers crossed, will make them more cooperative. 

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After the time change

Rise and shine

Mornings are darker after “springing forward,” which can make waking up harder. Resist the urge to hit the snooze button. Set your normal alarm and start the day by immediately opening curtains or blinds.

Try to get morning sunlight within 30-60 minutes of waking. In case you’re wondering, gazing out the window while you drink your second cup of coffee counts!

Protect bedtime and recommit to sleep hygiene

The more your family can follow the usual routine, the better. But if bedtime’s gone off the rails previously, now’s an opportunity to recommit to sleep hygiene. 

With little ones, this starts with daytime naps. While it might be tempting to make naps longer to compensate for the early wake-up, this will only disrupt bedtime. Stick to the normal nap window. 

At night, keep lights dim, use blackout curtains, and limit screen time to help everyone power down. Practice a calming wind-down routine with little ones. This could include taking a bath, reading, or listening to soothing music. 

The long-term goal: to help each member of your family establish a regular sleep schedule with consistent bedtimes and wake times, even on weekends and holidays. Is this easy to do with little ones? Not always. But its benefits to well-being make it something to work toward.

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Take one day (and night) at a time

Crankiness, tantrums, and changes in appetite are all side effects of springing forward. But they won’t last forever, promise! Most little (and not-so-little) ones adjust within a week.  

If the days after the time change aren't your finest family memories, that's okay. Be patient with little ones. Give yourself grace, if you’re feeling off your game. Sunnier, more rested days are ahead!