As we approach the end of Daylight Saving Time, many families may be bracing for a shift in their children’s sleep routines. Although gaining an extra hour sounds appealing, it often takes time for children to fully adjust, and that adjustment period can sometimes lead to upset children and disrupted sleep schedules. Here are five helpful tips to ease the transition and ensure smoother mornings and restful nights for your children.

1. Begin the Shift Gradually

A few days before Daylight Saving Time ends, you can start moving bedtime and wake-up time by small increments. Adjusting the schedule by just 10-15 minutes each day can ease children into the new routine. If your child typically goes to bed at 7 p.m., try extending bedtime to 7:15 p.m. for a night or two, and then gradually increase it until their bedtime is closer to the new target.

2. Maintain a Consistent Routine

A predictable bedtime routine is essential for helping children relax and prepare for sleep. Following the same set of activities each night — such as a bath, brushing teeth, story time, and goodnight hugs — provides clear signals to their brain that it’s time to wind down. Consistency helps the body anticipate sleep, regardless of what the clock says, making the transition to a new sleep schedule smoother.

3. Limit Screen Time Before Bed

Reducing screen time in the evening can make a noticeable difference in your child’s ability to fall asleep. Ideally, screens should be turned off at least 30 minutes before bedtime, as the blue light from devices can delay the brain’s production of melatonin, the hormone that regulates sleep. Instead, try calming activities, like reading together or quiet play, to prepare their bodies for restful sleep.

4. Keep Bedtime Short and Focused

Routines work best when they are brief and predictable. Aim for a bedtime routine of 20-30 minutes, including calming activities your child enjoys. For some kids, a bath is soothing, but for others, it may be energizing. Select activities that create a peaceful transition to sleep, and try to avoid shifting between rooms or moving around too much..

5. Foster Healthy Sleep Associations

Encourage your child to fall asleep independently by putting them to bed while they’re still awake. Doing so helps them develop “sleep associations,” meaning they associate the bed itself with sleeping. Try to avoid adding elements, like music or lighting, that will disappear once they’re asleep, as this can cause them to wake up and struggle to fall back asleep during the night.

With a consistent routine in place, most children will adjust to the new time within a week or two. However, if the time change causes ongoing sleep issues, consider reaching out to your child’s pediatrician to discuss strategies for more restful sleep.