Every spring and fall, parents brace themselves for the same challenge: Daylight Savings Time (DST). While it may seem like a simple one hour shift, for children, it can drastically throw off their sleep schedules, disrupt their routines, and lead to cranky mornings, a drop off in focus or attention, and renewed bedtime battles. Unlike adults, who can power through the change with caffeine and sheer will, children are deeply attuned to their natural sleep wake cycles, making the transition significantly harder on them.
It is not uncommon for parents to turn to melatonin as a quick fix, but while it can help in the short term, it doesn’t actually train the body to adjust naturally because melatonin does not reset the circadian rhythm as well as exposure to light and behavioral adjustments do.1 Instead of just melatonin, a more effective and sustainable approach involves gradually shifting bedtime, regulating light exposure, optimizing nutrition, and incorporating gentle herbal support can ease the transition. With the right preparation, children can adjust to the time change without the exhaustion, tantrums, and sleepless nights that are all too common.
Why Daylight Savings Disrupts Children’s Sleep So Much
Children’s circadian rhythms are highly sensitive to light, routine, and consistency. When the clocks spring forward in March, losing an hour of sleep, their internal clocks remain stuck in the old time zone, making mornings feel even earlier.2 On the other hand, when the clocks fall back in November, gaining an extra hour, bedtime suddenly feels too early, leading to resistance and prolonged wakefulness.
This misalignment isn’t just about sleep; it affects hormone production, appetite, digestion, mood regulation, and focus. The body releases melatonin and cortisol in response to natural light and habitual patterns. While occasionally maligned due to its relationship to stress, cortisol actually functions in healthy individuals as a key hormone to support waking up, and antagonizing melatonin production. That said, a sudden shift in the schedule disrupts this delicate balance of these hormones, making kids feel groggy or hyperactive at the wrong times of the day, which can be expressed as irritation, dysregulation of emotions, and of course, fatigue.
The good news? The body can gradually adjust if given the right cues, and it doesn’t require melatonin to do so!
The Best Way to Adjust a Child’s Circadian Rhythm Before Daylight Savings
Instead of forcing an abrupt shift overnight, the most effective strategy is to adjust sleep schedules gradually over the course of two weeks. By moving bedtime and wake-up times back by just 15 minutes every few days, children’s bodies can slowly recalibrate to the new time without the shock of a full-hour change.
For instance, if your child normally goes to bed at 8:00 PM, start moving bedtime back to 7:45 PM about 10 to 14 days before DST. A few days later, shift it to 7:30 PM, then 7:15 PM, until they naturally settle into the new 8:00 PM bedtime after the time change. Similarly, waking them up slightly earlier each morning will help reset their internal clocks without making them feel like they’re suddenly waking up in the middle of the night.
While this process requires some planning, it’s one of the most effective ways to help children adjust to DST smoothly. By easing into the change rather than abruptly forcing it, parents can prevent overtiredness, mood swings, and sleep resistance that often come with the time shift.
When used appropriately, melatonin can be a helpful short-term tool to ease the transition during Daylight Saving Time, but it should be used sparingly and under guidance. A low dose (typically 0.5 to 1 mg) about 30-60 minutes before bedtime can support the body’s natural sleep-wake cycle without overwhelming the system.3 Melatonin works best when combined with consistent bedtime routines, proper light exposure, and gradual schedule adjustments rather than being relied upon as a long-term solution. Parents should consult a healthcare provider before using melatonin regularly, as excessive or improper use may disrupt natural melatonin production or mask underlying sleep issues.
Light Exposure: The Most Powerful Sleep Regulator
Of all the ways to adjust an adult or a child’s sleep cycle, light exposure is the most critical. Our bodies rely on natural sunlight to regulate melatonin and cortisol, which control sleep and wakefulness. The more morning sunlight a child gets, the better their body adapts to new wake up times.
When possible, encouraging kids to go outside within an hour of waking up helps support their circadian rhythm, signaling to the brain that it’s time to be alert. If natural sunlight isn’t available, turning on bright indoor lights can help mimic morning daylight.4 Alternatively, there are natural light alarm clocks that can be utilized at this time. Additionally, physical movement, such as stretching or light exercise, further reinforces the wake up process. On the other hand, evening light exposure should be reduced. Bright artificial lights, especially blue light from screens5, can trick the brain into thinking it’s still daytime, delaying melatonin production and making it harder for both kids and adults to fall asleep. In the evenings, dimming household lights, using warm-colored bulbs, and limiting screen time at least an hour before bed can significantly improve sleep quality.6
Nutrition for Better Sleep
Diet plays an essential role in regulating sleep, especially during time changes. Certain foods naturally support melatonin production and help the body adjust to new rhythms. Magnesium rich foods such as bananas, leafy greens, and almonds promote muscle relaxation, helping to ease the body into rest. Tryptophan containing foods like turkey, oats, and eggs support serotonin and melatonin synthesis, which are crucial for maintaining a healthy sleep cycle.7 At the same time, avoiding sugar, processed snacks, and caffeine containing foods (such as chocolate or soda) in the evening is well known for preventing unnecessary energy spikes that disrupt restful sleep, but can often be more desired unconsciously due to the strain of the time change. As a gentle approach, these small dietary adjustments in the days leading up to the time change can help smooth the transition and support a more consistent sleep schedule.
Herbal Support for a Restful Transition
Beyond food, herbs offer gentle yet effective support in adjusting to Daylight Saving Time while simultaneously supporting the body’s all around health and wellness. This is because of herbs' unique capacity to have more than one health benefit. In particular, three key botanicals that can help children regulate their sleep cycles stand out which are Bacopa, Ashwagandha, and Tulsi (Holy Basil). Bacopa (Bacopa monnieri) is a brain-boosting herb that supports focus, cognitive function, and stress resilience, making it easier for children to transition without mental fog.8 Ashwagandha (Withania somnifera), another well known adaptogen, helps balance cortisol levels, reducing stress-related sleep disturbances and stabilizing energy throughout the day.9 Tulsi (Ocimum tenuiflorum) is revered for its calming effects on the nervous system, promoting healthy cortisol levels,10 and supporting the body’s natural sleep-wake cycles. Incorporating these herbs as a warm tea or child-friendly supplement before bedtime can make the transition smoother, helping children feel more at ease with their new schedule.
Sticking to a Sleep Routine After Daylight Savings
Once the time change happens, maintaining a structured bedtime routine is essential for long-term sleep health. Consistency is key: going to bed and waking up at the same time every day (even on weekends) helps reinforce the new schedule.
Creating a calming pre-bedtime routine can also improve sleep quality.11 Activities like taking a warm bath, reading a book, or practicing deep breathing signal to the body that it’s time to wind down. Ensuring the sleep environment is cool, dark, and quiet will further support restful sleep.
Lastly, it’s important to monitor sleep debt, that is, how often a child is missing out on hours of sleep. If kids struggle to adjust and become overtired, they may experience more difficulty falling and staying asleep. A well rested child will naturally adapt faster to the new schedule than one who is already running on empty. By maintaining a structured routine, creating a restful sleep environment, and ensuring children get enough rest, the transition to Daylight Saving Time can be smooth and stress-free. With patience and consistency, their internal clocks will adjust, allowing them to wake up refreshed and ready to take on the day.
Making Daylight Savings a Smooth Transition
Adjusting to Daylight Savings doesn’t have to mean a week of cranky mornings and restless nights. By gradually shifting bedtime, regulating light exposure, incorporating sleep supportive herbs and diet , parents can help children adjust naturally and comfortably without relying too long on melatonin supplements or other sedatives.
The time change is simply another seasonal shift, and with the right preparation, children can transition smoothly and without stress. With just a little planning, the whole family can spring forward or fall back with energy, resilience, and well rested mornings.
References
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