On March 9, 2025, we'll be "springing forward" as Daylight Saving Time begins in most of the United States, and March 30, 2025, in most of Europe. While adults might grumble about losing an hour of sleep, for our little ones, this time change can disrupt their sleep routines.

But don't worry - we've got you covered with science-backed strategies to help your child (and you!) navigate this transition with minimal tears and maximum rest.

What Exactly Is Daylight Saving Time?

Daylight Saving Time (DST) is that twice-yearly ritual where we collectively adjust our clocks - "spring forward" in March and "fall back" in November. The practice began as a way to maximize daylight hours during warmer months and conserve energy.

For 2025, here are the key dates:

• Spring Forward in the United States: Sunday, March 9, 2025 (clocks move ahead one hour at 2:00 AM)
• Spring Forward in Europe: Sunday, March 30, 2025
• Fall Back in the United States: Sunday, November 2, 2025 (clocks move back one hour at 2:00 AM)
• Fall Back in Europe: Sunday, October 26, 2025

Why DST Hits Kids Harder Than Adults

If you've noticed your child seems extra sensitive to time changes, you're not imagining things! Children's developing bodies are still mastering the art of regulating sleep hormones like melatonin. Their circadian rhythms are more fragile, making them particularly vulnerable to disruptions.

Even that one-hour shift can feel like jet lag to their little bodies. And let's be honest - a sleep-deprived child equals a challenging day for everyone involved.

Your Game Plan: Two Weeks Before DST

The sleep science is clear on this one: gradual adjustment beats the cold-turkey approach hands down. Starting about two weeks before March 9th gives you plenty of runway to ease your child into the new schedule.

Option 1: The Gradual Shift Method

This approach is our personal favorite for children under 6, as it works with their developing circadian rhythms rather than against them.

Days 1 - 3 (February 24 - 26):

• Shift bedtime 15 minutes earlier than usual
• Example: If bedtime is normally 7:30 PM, move to 7:15 PM
• Wake your child 15 minutes earlier in the morning too
• Adjust nap times accordingly (15 minutes earlier)

Days 4 - 6 (February 27 - March 1):

• Shift another 15 minutes (now 30 minutes earlier than normal)
• Example: Bedtime moves to 7:00 PM
• Continue adjusting wake-up and nap times to match

Days 7 - 9 (March 2 - 4):

• Shift another 15 minutes (now 45 minutes earlier)
• Example: Bedtime moves to 6:45 PM

Days 10 - 12 (March 5 - 7):

• Complete the full-hour shift (bedtime now one hour earlier)
• Example: Bedtime is now 6:30 PM

Day of DST (March 9):

• When clocks spring forward, you can return to your child's "normal" bedtime
• Example: Back to 7:30 PM (which feels the same to your child's body as 6:30 PM did before)

Option 2: The Weekend Reset (For Older Kids)

If you have school-aged children or you're short on time, this condensed approach can work:

Friday (March 7):

• Move bedtime 30 minutes earlier

Saturday (March 8):

• Move bedtime another 30 minutes earlier (now a full hour earlier)
• Get plenty of morning sunlight to help reset their internal clock
• Limit evening screen time (that blue light disrupts melatonin!)

Sunday (March 9):

• When you wake up, clocks will have moved forward
• Follow your normal schedule based on the new time
• Expect some adjustment challenges for 2 - 3 days

Your Daylight Savings Survival Tools

Beyond adjusting bedtimes, these strategies create a sleep-friendly environment:

1. Harness the Power of Light

• Morning sunshine: Open curtains first thing to signal "wake time" to the brain
• Evening dimming: Lower household lights 1 - 2 hours before bedtime
• Screen management: Limit blue light exposure from devices

2. Maintain Rock-Solid Routines

Children crave predictability, especially during transitions. The bedtime routine becomes their security blanket:

• Keep the sequence of activities consistent (bath, book, bed)
• Use the same verbal cues ("It's time to rest our bodies")
• Maintain meal and snack times as anchors throughout the day

3. Patience & Preparation Tools

• Expect some sleep disruption for 3 - 7 days (knowing this is temporary may help!)
• Plan for earlier bedtimes the first week after DST begins
• Consider room-darkening curtains to manage the increasing evening light
• Leave a dim nightlight for comfort during adjustment

When Your Child Still Struggles

If your little one is having a particularly hard time adjusting:

• Stay consistent: Resist the urge to abandon routines when challenges arise
• Morning wake-ups: Be firm but gentle about wake-up times to reset their body clock
• Nap adjustments: Shorter, earlier naps might be needed temporarily
• Extra outdoor time: Natural light exposure helps reset internal clocks more quickly

Remember: you're not failing as a parent if your child struggles with time changes. Their sensitivity simply means their bodies are responding normally to a significant disruption!

Every Child Is Different

The sleep adjustment strategies that work perfectly for one child might flop with another. Factors like temperament, age, and natural sleep patterns all influence how your child responds to time changes:

• Younger children (under 2): Often more sensitive to schedule changes
• School-aged children: May struggle with early wake-up times for school
• Naturally early risers: Might struggle more with "spring forward"
• Natural night owls: May find "spring forward" easier

The Bottom Line

The DST transition is temporary, but good sleep habits last a lifetime. Use this twice-yearly change as an opportunity to fine-tune your child's sleep routines and reinforce healthy sleep hygiene.

And remember - when all else fails, take a deep breath. Bedtime will get easier again.