Daylight Savings Time is just around the corner — on Sunday, March 9th, we’ll all be setting our clocks forward by an hour. While the extra evening light can be a welcome sign that spring is near, the time shift often throws off kids’ sleep schedules, making for some rough mornings (and nights!). As parents, we know how important sleep is for our little ones — and for us! — so let’s talk about how to make the transition as smooth as possible.

Here are four powerful strategies to help your family adjust to the time change:

1. Get Morning Sunlight in Their Eyes (and Yours!)

Neuroscientist Andrew Huberman emphasizes the critical role light plays in regulating our body’s internal clock, or circadian rhythm. One of his top recommendations for better sleep? Get natural sunlight in your eyes as early in the day as possible.

Why does this matter? Morning sunlight signals to the brain that it’s daytime, helping to anchor the body’s internal clock. This, in turn, supports the production of melatonin — the hormone that helps us feel sleepy — later in the evening.

How to apply this with kids:

• As soon as your kids wake up, spend 10-15 minutes outside, even if it’s cloudy. If that’s not possible, open the blinds wide and let as much natural light in as you can.
• Take a morning walk together — bonus points for getting fresh air and movement!
• If mornings are rushed, have breakfast by a bright window to kickstart their internal clocks.

The goal is simple: cue your children’s brains that it’s morning, helping them feel sleepy at the right time that night.

2. Use a Visual Cue for Wake-Up Time

If you’ve ever battled the early riser syndrome — the one where your kids pop out of bed way too early — a color-coded sound machine like the Hatch Rest can be a game changer.

How it works:

• Program the Hatch to show a soft, warm color (like red or orange) at bedtime, signaling it’s time to stay in bed.
• Set a “wake-up” color (like green or yellow) for when it’s okay to get up or come out of their room.
• Explain the color rules to your child: “When the light is red, we rest. When it turns green, it’s time to start the day!”

3. Make Gradual Adjustments

Rather than waiting until Sunday to shift your child’s schedule by a full hour, ease into the change slowly. Starting a few days before Daylight Savings, adjust your child’s bedtime and wake-up time by 10-15 minutes each day. This staggered approach helps their internal clocks adapt bit by bit, rather than all at once, making the shift feel more natural.

For younger children:

If your schedule allows, gradually shift nap times forward as well. Babies, toddlers, and preschoolers, in particular, benefit from small, incremental changes. It’s also helpful to ensure they have plenty of active, engaging playtime before naps — physical movement and outdoor time can help them feel naturally tired when it’s time to rest. Keeping these adjustments small and steady prevents sudden disruptions and makes the transition smoother for everyone.

4. Stay Consistent with Routines

Kids thrive on routine, and sleep is no different. Stick to familiar bedtime rituals — a warm bath, reading a favorite book, or playing soft music — to signal that it’s time to wind down. The more predictable the routine, the easier it will be for your child to grasp the new wake-up time.

The night before:

Consistency is key. Consider making bedtime half an hour earlier than usual the night before the time change, and wake up half an hour later than usual. This can help minimize the shock of losing an hour of sleep without overly impacting the following day’s schedule. Keeping routines steady, from wake-up times to evening rituals, reinforces their internal clocks and helps your kids settle into the new rhythm more easily.

Extra Tips

• Use blackout shades in your child’s room so that they will sleep no matter how much light is available outside.
• Prepare yourself ahead of time that mornings and bedtimes may be more difficult than usual by planning easy meals or fun activities for kids to look forward to each day.

Final Thoughts

While Daylight Savings can feel disruptive, a little preparation goes a long way. By embracing morning sunlight, using simple visual cues, easing into the time change gradually, and sticking with consistent routines, you’ll help your little ones adjust more smoothly — and hopefully cut down on those overtired meltdowns.

And remember: be patient! It can take a few days for everyone’s internal clocks to catch up. Stick with these strategies, and soon enough, your family will be back on track.

Wishing you a seamless transition into brighter days ahead!