10 Tips for Surviving the Daylight Saving Time Switch

Losing an hour of sleep when you’re already sleep-deprived is just… not fun

The clocks sprung forward last night, which means we all lose an hour of sleep which is fun for no one, but absolutely brutal if you have small children whose internal clocks do not care what the clock on the wall says.

Here’s how to survive it with your sanity (mostly) intact.

1. Morning sunlight

This is the single most powerful tool you have. Sunlight tells your brain to stop producing melatonin and reset your circadian rhythm. Get everyone outside within an hour of waking up, even just 15-20 minutes makes a difference. Open the blinds the second they wake up because light is the signal that says “yes, this really is morning now.”

2. Keep wake-up time consistent.

Even if they wake up “early” (which is actually their normal time, just with a new number on the clock), get them up and start the day. Letting them sleep in feels kind, but it delays the adjustment. The faster you commit to the new schedule, the faster their bodies will follow.

3. Dim the lights early in the evening.

Just as morning light wakes us up, dim light signals the body to start producing melatonin. An hour before bedtime, lower the lights in your house and avoid screens (or use night mode). You’re trying to trick their bodies into feeling tired at the “new” bedtime, even though internally they think it’s an hour earlier.

4. Protect the nap at all costs.

Overtired kids do not “catch up” at bedtime. They just spiral. Their cortisol spikes, they get wired, and then they fight sleep even harder. If your little one seems extra tired, don’t skip the nap thinking they’ll sleep better at night because of it. They won’t. They’ll just fall apart at 5pm and make bedtime a nightmare.

5. Move their body during the day.

Physical activity helps regulate circadian rhythms and builds up what researchers call “sleep pressure”, the body’s natural drive to sleep. A tired body adjusts faster than a sedentary one. Let them run, climb, and jump. Basically - wear them out. (This also helps you, by the way.)

6. Shift meals along with sleep.

Our circadian rhythm isn’t just about light, it’s also tied to when we eat. If lunch is usually at noon, their stomach will start growling at 11 (which feels like old noon to their body). Try to push meals to the new times as much as possible. It’s another signal to their system that the schedule has shifted.

7. Keep the bedtime routine exactly the same.

Routines are anchors, when other aspects feel off, the familiar sequence of bath, pajamas, books, songs, kriyas shema, bed, tells their brain “this is what we do before sleep.” Don’t skip steps because you’re running late or because they seem tired. The routine is doing more work than you realize.

8. Expect bedtime to be a mess (and that’s okay).

Their body thinks it’s an hour earlier than the clock says. So when you announce bedtime, they’re genuinely not tired yet which is normal. It might take them longer to fall asleep for a few nights. So, don’t panic. Just stay consistent and it will click.

9. Give extra grace - to them and to yourself.

Sleep deprivation affects mood, patience, and emotional regulation - in kids and adults. Meltdowns will happen over things that normally wouldn’t be a big deal. You might snap at something small. This is just how it is. Everyone is running on less sleep and a confused internal clock. So, be gentle.

10. It’s not just the kids - it’s you too.

If you’re in your late 30s, 40s, or beyond, you might notice the time change hits you harder than it used to. As we age, our circadian rhythms become less flexible, and hormonal shifts (hello, perimenopause) make sleep regulation even trickier. The same tips apply to you: morning light, dim evenings, consistent wake time.

But also: be extra kind to yourself this week. Your body is adjusting too, and it might need a little more time than it did ten years ago. Nap if you can, and maybe go to bed earlier. And if you’re lying awake at 3am wondering why you can’t sleep even though you’re exhausted, trust me, you’re not alone. It’s the hormones and the time change. A cruel combination.

Bonus & Maybe Even Most Importantly

11. It’s temporary.

Research shows most people fully adjust to the time change within 3-5 days. Kids sometimes take a little longer, and so do some of us adults. But within a week or two, you’ll forget it was ever an issue. You just have to get through the transition.

And you will. You’ve survived worse.

The bottom line: Daylight saving can be said to be a biological disruption disguised as a clock change.

Light, consistency, and patience are your best tools. And coffee. Definitely coffee.