Daylight Savings Time Tips to Help Your Child Adjust

When daylight savings time begins or ends, the one-hour shift can affect more than just sleep schedules—it can disrupt comfort, focus, and emotional balance. For children with disabilities, including autism spectrum disorder (ASD) and Down syndrome, these transitions can be especially challenging.

Students who rely on structure, sensory predictability, and consistent routines may experience increased fatigue, irritability, or confusion as their internal clocks adjust. Understanding these sensitivities—and preparing ahead—can help families ease the transition and promote a smoother adjustment for their child.

1. Start the Adjustment Early

Children with developmental differences often depend on consistency to feel secure. Abrupt changes to bedtime, wake-up times, or meals can lead to stress and behavioral disruptions.

Begin preparing a few days before the time change:

• Gradually shift bedtime and wake-up time by 10–15 minutes each day.
• Adjust mealtimes and evening routines to match.
• Provide verbal and visual cues to help your child understand what’s happening (“We’re going to bed a little earlier tonight to get ready for the clock change”).

These small steps give your child’s body and mind time to adapt, reducing the likelihood of exhaustion or emotional overload.

2. Protect Predictability and Routine

For many children with ASD or Down syndrome, predictability provides comfort and control. Even if the external environment (like daylight or school start times) changes, maintaining internal consistency helps reduce stress.

• Stick to familiar sequences. Keep daily activities—such as breakfast, dressing, and evening wind-down—in the same order.
• Use visual supports. Picture schedules, time timers, or digital cues can reinforce what comes next.
• Incorporate calming transitions. Use music, sensory cues, or countdowns to signal changes.

Predictability is more than routine—it’s reassurance. It helps children feel anchored when other factors shift around them.

3. Create a Sensory-Smart Sleep Environment

Sensory sensitivities can make sleep more difficult during daylight savings transitions. A comfortable, controlled environment can help signal that it’s time to rest.

Try these strategies:

• Dim lights an hour before bed to cue the body’s natural sleep cycle.
• Block excess light with blackout curtains—especially important in spring when the sun sets later.
• Add calming sensory elements, such as a weighted blanket, soft textures, or gentle white noise.
• Avoid overstimulating screens before bed, as blue light delays melatonin production.

Small environmental adjustments can help your child’s nervous system regulate more effectively, promoting better rest and fewer morning struggles.

4. Use Natural Light Strategically

Our brains rely on light to regulate circadian rhythms—the natural sleep-wake cycle. Exposure to light at the right times can help children adapt more smoothly.

• Morning light: Open curtains or take a short walk outside to signal “daytime” to the body.
• Evening calm: Dim lights and create a quiet space an hour before bed.
• Sensory awareness: For children sensitive to brightness, use gradual lighting changes instead of sudden ones.

Encouraging the right balance of light exposure helps reset your child’s internal rhythm and supports emotional regulation.

5. Anticipate Emotional and Behavioral Changes 

Time changes can leave children feeling “off” without fully understanding why. This can lead to frustration, restlessness, or withdrawal.

To help:

• Acknowledge their experience. “It’s okay to feel tired—our bodies are still getting used to the new time.”
• Offer emotional check-ins. Encourage your child to describe how they feel using words, visuals, or sensory tools.
• Incorporate regulation activities, such as deep breathing, stretching, or fidget tools, to help restore balance.

These conversations build communication and emotional awareness—skills that extend beyond this seasonal change.

6. Communicate with Educators and Therapists

 If your child’s sleep or attention patterns are noticeably affected, communicate with their teachers and therapists. Consistent home–school collaboration ensures that everyone is using similar strategies to support your child’s adjustment.

7. Reframe the Change as a Learning Opportunity

Daylight savings time can also be used to teach adaptability and time awareness. Visual calendars, clock activities, or discussions about sunlight and seasons can help children understand the concept of time changes in a tangible way.

You can also celebrate small successes: “You woke up right on time today—your body is catching up!” This builds confidence and reinforces self-regulation through positive feedback.

Helping Children Thrive Through Change

Daylight savings time comes only twice a year, but the ability to navigate change and regulate emotions lasts a lifetime. With preparation, patience, and teamwork, your child can adapt successfully to shifts in routine and environment.

At The Deron School, we understand that transitions—big or small—can be meaningful milestones in growth. Our specialized programs, therapies, and individualized support help students with disabilities build resilience, confidence, and lifelong learning skills in a nurturing environment. Contact us today to learn how we can support your child’s educational and emotional development.