Spring Forward: How to Adjust Sleep

Spring Forward Without the Struggle: How to Adjust Sleep for Daylight Saving Time

The clocks are moving forward this weekend, and while that means longer days and more sunshine, it also means losing an hour of sleep—ouch. The time change can leave both adults and kids feeling groggy, irritable, and thrown off their usual routines. But with a few simple adjustments, you can make the transition smoother for yourself and your family.

Let’s talk about how you can reset your sleep schedule, minimize sleep disruption, and wake up feeling more rested—even with an hour less sleep.

Why Does the Time Change Mess With Sleep?

Our bodies operate on an internal clock, or circadian rhythm, which regulates when we feel awake and when we feel sleepy. This rhythm is closely tied to light exposure, so when we suddenly shift the clock forward by an hour, our bodies don’t adjust immediately.

For kids, whose routines are often more structured, even a small change in bedtime can lead to overtiredness, crankiness, and difficulty falling asleep or waking up on time. For adults, it can mean grogginess, difficulty focusing, and feeling “off” for days.

The good news? With some proactive strategies, you can minimize the impact!

How to Help Adults Adjust to the Time Change

If you’re an adult who already struggles with sleep, losing an hour can feel extra frustrating. Here’s how to ease into the transition:

1. Start Adjusting Your Schedule Now

➡ Go to bed 15-30 minutes earlier for a few nights leading up to the time change. Even small shifts will help your body gradually adjust.
➡ If possible, wake up 15-30 minutes earlier, too—this helps reset your internal clock faster.

2. Get Morning Sunlight

➡ Light exposure in the morning helps regulate melatonin production, making it easier to wake up and fall asleep at the right times.
➡ Step outside first thing in the morning or open the curtains wide. A short 10-15 minute walk in natural light can work wonders.

3. Limit Evening Screen Time

➡ Blue light from phones, tablets, and TVs tricks your brain into thinking it’s still daytime and delays melatonin production.
➡ Try to turn off screens at least an hour before bed or use blue light filters if you must use devices.

4. Stick to a Consistent Bedtime & Wake-Up Time

➡ Even though it’s tempting to “catch up” on sleep by sleeping in, resist the urge.
➡ Keeping consistent sleep and wake times—even on weekends—will help your body adjust faster.

5. Cut Back on Caffeine & Alcohol in the Evening

➡ Caffeine can linger in your system for up to 6 hours and make it harder to fall asleep on time.
➡ Alcohol can disrupt your sleep cycle, making you feel groggy even if you fall asleep easily.

How to Help Kids Adjust to the Time Change

For kids, the time change can be especially tough because their sleep schedules tend to be more structured—and they aren’t great at understanding why bedtime suddenly feels “wrong.” Here’s how to help:

1. Adjust Their Bedtime Gradually

➡ Move bedtime 15 minutes earlier each night for a few nights before the time change.
➡ If the time change has already happened, shift it 15 minutes earlier every two nights until they’re back on track.

2. Wake Them Up Earlier, Too

➡ Even though it might feel painful, waking them up 15 minutes earlier each day can help their bodies adjust.
➡ Exposing them to bright morning light can also help reset their internal clock.

3. Keep Their Bedtime Routine the Same

➡ Predictability helps kids feel secure. Keep the usual bedtime routine—bath, books, snuggles, whatever works for your child.
➡ Doing the same steps in the same order signals to their brain that it’s time for sleep, even if the clock says something different.

4. Watch for Overtiredness

➡ Overtired kids have a harder time falling asleep, so if bedtime has been pushed later, watch for signs of exhaustion like crankiness, hyperactivity, or difficulty focusing.
➡ If needed, offer an earlier bedtime for a few nights to prevent a cycle of overtiredness.

5. Be Patient & Give It a Few Days

➡ Kids may take 3-5 days to fully adjust to the new time. Be patient and consistent, and their internal clock will catch up.

Bonus Tip: Use Blackout Curtains & Sound Machines

Since the days are getting longer, natural light might interfere with bedtime—especially for kids. If they struggle to fall asleep with more daylight, try:
✔ Blackout curtains to keep their sleep space dark
✔ A sound machine to block out evening noise that might keep them awake

Final Thoughts

The first few days after springing forward can be a little rough, but with a gradual schedule shift, consistent bedtime routines, and plenty of morning sunlight, both kids and adults can adjust more easily.

If you or your child are still struggling with sleep after a week, it might be time to reevaluate your overall sleep habits and make small adjustments that lead to better rest year-round.

Struggling with sleep routines for yourself or your little one? I’m here to help! I offer a complimentary 15 minute consultation, and my sleep consultant services cover all price points to meet your needs and your budget. Please, reach out! 💙

Warmly,
Rebecca Lange
www.RebeccaLangeWellness.com