How Can I Help My Kids Adjust to the Time Change in the Fall?

October 27, 2025

Sunday, November 2nd marks the end of Daylight Savings across the United States (excluding Arizona), meaning it's time to "fall back" and set your clocks back an hour. For many of us, this transition is easier than "springing forward" in March, even if the shorter days are an unwelcome change.

Still, for children and teens, the time change can disrupt sleep schedules and leave them feeling off when their internal clocks don't match the social clock. As a parent, you already know this is a recipe for disaster. Whether it's battling earlier wake-up times, trying to keep your overtired toddler awake until bedtime, or just dealing with general crankiness, daylight savings can be a struggle for families with young children.

To help you and your kids cope, we've compiled a list of tips and tricks to ease the transition. The key takeaways: start preparing early, be consistent, and go easy on yourself and your kids. 

1.   Prioritize Sleep in the Days Before the Change

For many kids, time changes can trigger sleep difficulties as their bodies adjust to the new schedule. The good news is: these difficulties are usually short-lived. The bad news? It can still be incredibly disruptive for you and your children.

One way to combat this: Prioritize getting your kids to bed on time in the week leading up to the change, so they feel well-rested when the shift happens.  

2.   Adjust their Schedule Gradually

About a week before the time change, begin moving your child’s bedtime back by 10-15 minutes a day, and let them sleep a little longer in the morning (if your schedule allows), so that when the clocks change, they will barely feel the difference.

3.   Be Consistent & Stick to Routines

A consistent bedtime routine helps your kids get in the habit of winding down in the evening, and during daylight savings, keeping things predictable and avoiding disruptions is essential.

Start getting your kids ready for bed at the same time, and follow the same set of steps every night. Experts say that even a 30 minute shift in your kids' routine can cause insomnia, difficulty staying asleep, and other sleep challenges. 

The best bedtime routines are short -- about 20-30 minutes maximum, and follow a path towards the bedroom, as too much moving around can be overstimulating and counterproductive when you're trying to help kids settle their bodies and minds to prepare for sleep.

Incorporate relaxation cues early in the routine as you start moving towards bed, such as turning down the lights while they brush their teeth or take a bath, playing soothing music or ambient sounds while you read a book, and using aromatherapy products. This tells your child's brain and body that it's time to slow down and get ready to sleep before you even get to the bedroom. 

4.   Limit Screen Time and Embrace Cozy Lighting

One of the most important cues for our biological clocks is sunlight. As darkness begins to fall earlier, embrace cozy lighting -- turn off bright overhead lights, and switch on lamps, candles, and other soft ambient lighting. Avoid screen time before bed, as blue light from electronic screens can disrupt circadian rhythms.

In the morning, do the opposite - turn the lights up, open the curtains, and embrace the sunlight! Consider investing in a sunrise alarm clock, or using a sun lamp in the morning as well. 

5.  Turn the Clock Back Before Bed on Saturday

Instead of going to bed at a 'normal' time on Saturday and waking up Sunday morning to the time change, set your clocks back on Saturday night, so when you wake up the next morning, the change doesn't feel quite as jarring.

Young children might enjoy helping switch the time on your oven and microwave clocks, for example. This is also a great time to have a conversation about the time change with your kids - explain what's happening and why, and how it may affect them. Encourage them to ask questions and if you don't know the answer, look for it together. Sometimes just understanding why something is happening can help kids cope when they don't quite feel like themselves.  

6.  Go Easy on Your Kids (and Yourself!)

The time change can be challenging for everyone. Remember: you may face sleep disruptions, too! So, if your kids seem grumpier than usual or are having more tantrums, or you find that your patience is in short supply in the days after the time change, know that you’re not alone, and this, too, shall pass. 

When to Contact an Expert

Most children adjust to the time change within a week or two. If your kids are still struggling, especially when you've pulled out all the stops, get in touch with their pediatrician or a pediatric sleep expert for additional support. 

Disclaimer: This article is current as of October 2025, and all content is provided for informational purposes only. None of the information provided in this article, or elsewhere on this website, shall constitute or be construed as legal advice.