Time change can be a challenge, throwing off routines and schedules. We asked the experts at The Children’s Center for Psychiatry, Psychology, & Related Services for their tips on easing this transition.
Q1: Why do time changes affect kids so much?
Children thrive on consistency. Time change can throw off their internal clocks, or circadian rhythms. Even an hour’s difference can make them feel tired, irritable, or restless because their bodies are still synced to the old schedule. Adults adjust faster, but kids often need more time to catch up.
Q2: What kinds of changes should parents look for after the clocks shift?
You might notice your child is crankier in the mornings, hungrier at odd times, or has trouble falling asleep at night. Teachers sometimes report more distraction or moodiness in the week after a time change. These symptoms usually fade as their sleep patterns reset but for sensitive kids, it can longer.
Q3: How can parents make the adjustment easier?
Start adjusting a few days early if possible by shifting bedtime and wake-up time by 10–15 minutes each day. Keep mealtimes and evening routines consistent, even when the light outside feels different. Limit screen time before bed, and create a calming bedtime routine by dimming lights, having quiet time such as reading a book or playing soft music.
Q4: What if my child already struggles with anxiety or sleep issues?
Kids who are anxious or have trouble sleeping may feel the effects more strongly. Predictability helps. Use visual schedules, talk about what’s changing and why, and let them know their bodies will adjust soon. Gentle reassurance can go a long way.
Q5: How can parents tell when a child’s sleep problems might be more than just time change?
If the sleep issues last more than a couple of weeks, start interfering with school or mood, or your child seems unusually anxious or withdrawn, it may be time to check in with a professional. A psychologist can help determine whether something more is going on and teach strategies for better sleep and stress management.
Q6: Does the time change affect teenagers differently than younger kids?
Yes. Teenagers already tend to go to bed later and need more sleep than they usually get. When the clock changes, especially in the spring, that lost hour can hit them hard and lead to more morning fatigue and lower focus in school. Encourage consistent bedtime routines, no phones in bed, and exposure to morning light to help reset their rhythm.
Q7: Can outdoor time really help kids adjust?
Absolutely. Exposure to natural light, especially in the morning, helps regulate the body’s sleep-wake cycle. Encourage outdoor play before or after school, even for 15 minutes. Fresh air, daylight, and movement all support a smoother transition during time changes.
Q8: What’s your best advice for families navigating time change?
Be patient with your child and yourself. Most kids adjust on their own within a week or two. The key is maintaining routines, keeping mornings calm, and setting realistic expectations. Remember that temporary tiredness or crankiness doesn’t mean something’s wrong—it’s just their body catching up to the clock.
If your child’s sleep or mood changes don’t improve after a time change, or if you’ve noticed ongoing struggles with anxiety, focus, or irritability, we’re here to help.
At The Children’s Center for Psychiatry, Psychology, & Related Services, our child specialists provide evaluations and evidence-based therapies to help families navigate developmental and emotional challenges with confidence and care.