Surviving Daylight Saving Time with little kids



Advice from a nationally recognized pediatrician

Secrets to surviving Daylight Saving Time


The beginning and end of daylight saving time can cause sleep problems for parents and children alike. Twice a year we disrupt the normal day/night (Circadian) rhythm which can lead to sudden sleep problems, so Dr. Karp offers hints and tips on How to Transition Your Child's Sleep Schedule for Daylight Saving Time.

Anything that disrupts the normal day/night (Circadian) rhythm can lead to sudden sleep problems…that includes moving the clocks for daylight saving time. Babies and toddlers are already prone to sleep ups and downs, so it's kind of disruptive that twice a year we upset their sleep (as well as their poor parents' sleep) when we spring forward or fall back for daylight saving time. Fortunately, a little preparation can really help to navigate this challenge! 

Get a head start on daylight saving time. 

One way to make daylight saving time a little easier is to gradually shift your child's bedtime over the few days before the day the clock changes. While adults may easily adjust to adding or losing an hour, kids do best when we nudge their schedules in baby steps. 

READ MORE: Tips to sleep train your child

Gradually shift your dinnertime and bedtime routines. 

Here's how it works: Every evening—for the four days before daylight saving time—shift dinner and bedtime 15 later. (Four days tends to work well, but depending on your baby or toddler's temperament, your child might only need two days.) 

For example, if your child's bedtime is normally at 8pm, four days before daylight saving time, push it back 15 minutes to 8:15pm. Then, two days before daylight saving time, move it 15 minutes later to 8:30pm. The day of daylight saving time (Saturday), bedtime will be at 8:45pm. Sunday night, after you turn the clocks back, your kiddo will be back to the usual 8pm bedtime. And of course, as you're delaying bedtime by 15 minutes, you'll also want to schedule dinnertime for a little later, as well. 

Stick to your go-to sleep cues. 

Already having a bedtime routine in place—with strong, well practiced sleep cues—will make this transition much easier! Every step in your bedtime routine—from brushing teeth, to reading books, doing "Bedtime Sweet-Talk," to pressing "play" on some low, rumbly white noise—can help cue your child's brain that it's time for beddy-bye. Dimming your room lights by 50 to 75% an hour before bedtime (that includes turning off screens or putting a blue light filter on them!) also helps release melatonin (aka the blessed sleep hormone) to prep your little one's brain for sleep. 

While daylight saving time—and the sleep struggles it can bring—is something many parents dread, with a little bit of planning, the whole family can get the precious ZZZ's they need!

Dr. Harvey Karp is the author of best-sellers Happiest Baby on the Block & Happiest Toddler on the Block and creator of SNOO, the safe baby bed



Other articles by HVP News Reporters


  • Choose to move

    5 ways to help manage osteoarthritis

    Osteoarthritis (OA) is the most common form of arthritis and affects over 32.5 million U.S. adults. OA is a degenerative joint disease that causes pain and stiffness and can lead to limited function. read more »
  • Make these 10 doctor-recommended health resolutions in the new year

    Tips to help you get started

    The New Year is the perfect time to hit the reset button on your health and wellness. Not sure where to start? Doctors say you can make the biggest impact with small, incremental tweaks to your routine. read more »
  • The Bear Mountain Ice Rink is opening for the season

    Join them on November 4th for the first skate

    The Palisades Interstate Park Commission is pleased to announce the opening of the Bear Mountain Ice Rink for the 2023/24 season. Join us on November 4th for the first skate at the rink that was voted Best of the Hudson Valley three years running! read more »
  • Kingston Eats Veggies Campaign builds interest in local produce

    Kingston’s Creating Healthy Schools and Communities (CHSC) is piloting “Kingston Eats Veggies,” a vegetable of the month campaign. read more »
  • ASHA announces new developmental milestones for children ages birth to 5

    Checklists will help parents track their child's development

    The American Speech-Language-Hearing Association (ASHA) announces today the free, online availability of new checklists that detail communication (speech, language, and hearing) milestones for children ages birth to 5 years as well as feeding and swallowing milestones for children ages birth to 3 years. These milestones provide parents and caregivers with a roadmap of what to expect during their child's early years of life—and can alert them to the early signs of a potential developmental delay or disorder. read more »
  • How to make higher-quality choices at the grocery store

    Arm yourself with a plan and info

    Grocery shopping can be stressful when there are so many options, especially if you’re making a conscious effort to make high-quality food choices while you shop. Arming yourself with a plan and plenty of information can help you make smarter choices and feel good about the meals you prepare for your family. read more »
  • Self-care for sick days

    Navigate cough, cold and flu season like a pro

    Cooler weather inevitably means cough, cold and flu season isn’t far behind. Now is the time to take precautions and set yourself up with healthy habits. read more »
  • Simplify holiday hosting from start to finish

    It's all in the planning

    Hosting a major holiday event is no small effort. It requires close attention to detail from planning, cooking and cleaning to entertaining guests on the big day. Fortunately, just like any good recipe, approaching your hosting duties one step at a time can allow you to create a magnificent final product. read more »
  • Elevate your tailgate with easy-to-make recipes

    Concoct a winning game plan

    Concoct a winning game plan, gather the parking lot games and call the biggest fans you know – it’s tailgating season. This year, before you root on your favorite team, make sure your pregame party matches the intensity of the fourth quarter with recipes that really fire up the crowd. read more »
  • Holiday gift ideas to promote healthy, happy feet

    Give them some love this season

    Want to show your loved ones you truly care? Treat their feet this holiday season. read more »