Spring Forward Time Change: 3 Approaches to Help Your Child Adjust
- Sleep Train With Confidence
- Mar 6
- 3 min read
The arrival of Daylight Saving Time each spring means longer days, more sunshine, and—unfortunately—losing an hour of sleep. As a parent, you may be wondering how to help your child navigate the upcoming time change without throwing off their entire sleep routine.
On Sunday, March 10, 2024, clocks will move forward one hour at 2:00 AM. This means if your child usually wakes up at 7:00 AM, the clock will now read 8:00 AM instead. This shift can make mornings feel groggy and bedtime suddenly too early.
The good news? With a little planning, you can ease the transition and keep your child’s sleep on track. Below, we’ll break down three simple approaches to handling the time change—so you can choose the one that works best for your family.
Don't really do anything
Best for: Easygoing sleepers who adapt well to change. OR your kids schedule is so early for bed and mornings you can try to stick to the new schedule if the timing is best for all!
How It Works:
On Sunday morning, you follow the new clock time right away. Your child will wake up at their usual internal time, but the clock will read an hour later. You immediately start using the new bedtime and wake-up schedule.
Pros & Cons:
✔️ Simple and requires no planning ahead.
✔️ Works well for children who adjust quickly.
❌ Some kids may take a few days to get used to the earlier bedtime.
Example:
Saturday bedtime: 7:00 PM (old time)
Sunday bedtime: 7:00 PM (new time, but feels like 6:00 PM) or meet in the middle at 7:30 for a few nights * Especially for easy going sleepers, bedtime fluctuating within a 30minute window doesn't really phase them.
This approach works best if your child is generally flexible with sleep and can handle a small disruption without major struggles.
Gradual Shift (Adjust Before the Time Change)
Best for: Children who are sensitive to schedule changes and struggle with early bedtimes.
How It Works:
Starting a few days before the time change, you gradually shift your child’s bedtime earlier by 10-15 minutes each night. By Sunday, they’ll already be adjusted to the new time.
Pros & Cons:
✔️ Helps prevent overtiredness.
✔️ A smoother transition for sensitive sleepers.
❌ Requires planning and consistency.
Example Schedule:
Adjust After (Slowly Adapt Post-Change)
Best for: Parents who don’t want to prep ahead of time but still want a gradual transition.
How It Works:
You keep everything the same on Sunday and shift bedtime earlier by 10-15 minutes each night after the time change until you’re back to the normal schedule.
Pros & Cons:
✔️ Easier for families who forget to adjust beforehand.
✔️ Helps avoid major bedtime battles.
❌ Some sleep disruptions may happen for a few days.
Example Schedule (After Time Change):
Bonus Tips for a Smooth Transition
✔️ Use Blackout Curtains: The sun will set later, so keeping the room dark at bedtime will signal to your child that it’s time to sleep.
✔️ Get Outside in the Morning: Natural sunlight helps reset the body’s internal clock and makes the transition easier.
✔️ Stick to Your Bedtime Routine: A predictable wind-down routine (bath, books, bed) helps your child feel secure even with the time shift.
So of the 3 approaches to helping your child adjust to the spring forward time change, which one should you pick?
There’s no one-size-fits-all answer! If your child is easygoing, the cold turkey approach might work best. If they’re more sensitive to changes, try the gradual shift before or adjust after methods to ease them into it.
✨ The key is to stay consistent and patient—within a few days, your child will adjust to the new schedule. And remember, every child is different, so trust your instincts and do what works for your family. 💜
Check out what my plan is on my instagram @sleeptrainwithconfidence
If all of this sounds honestly ridiculous because your child's schedule fluctuates 1 to 2 hours every day or is completely unpredictable, DM me on Instagram or book a free discovery call to discuss how we can help with your child’s sleep! 💤😴
Comments