Preparing for Daylight Saving Time: OT-Approved Tips for Smoother Morning & Night Routines
As a pediatric occupational therapist, I spend a lot of time helping families create routines that support kids’ physical, emotional, and sensory needs. And let’s be honest—Daylight Saving Time can throw everyone off, especially young children.
Whether we're “springing forward” or “falling back,” even a one-hour time change can lead to disrupted sleep, cranky mornings, and bedtime battles. But with a little planning and a lot of consistency, you can ease the transition and support your child’s regulation and independence.
Here are my OT-approved strategies for making the most of morning and evening routines—before, during, and afterthe time change.
Why Does Daylight Saving Time Affect Kids So Much?
Kids—especially toddlers and preschoolers—thrive on predictability and routine. Their internal clocks (also called circadian rhythms) are sensitive to changes in light, sleep, meals, and activity levels.
Even a 30- to 60-minute shift can affect:
Sleep onset and wake times
Emotional regulation
Appetite
Focus and attention
Sensory processing
So, yes—if your normally calm morning turns into a meltdown zone after DST, it’s not just you!
Step 1: Gradually Shift the Schedule (3–5 Days Before)
To prepare for the time change, adjust your child’s schedule slowly over several days, instead of doing it all at once.
Try this:
Move bedtime and wake-up time earlier (in the fall) or later (in the spring) by 10–15 minutes each day.
Adjust meals, naps, and bath time by the same amount.
Keep lighting consistent (dim lights in the evening, natural light in the morning) to support melatonin production.
🛁 OT Tip: A warm bath 30–60 minutes before bed can help signal “wind-down time” and support better sleep onset.
Step 2: Optimize Your Morning Routine
Mornings are often rushed, but when sensory needs are met and routines are consistent, kids can start the day feeling regulated and ready.
Morning Routine OT Tips:
✔️ Visual Schedule – Use a simple picture chart to help kids know what to expect (wake up, potty, get dressed, eat, brush teeth, etc.).
✔️ Heavy Work Activities – Incorporate pushing, pulling, or jumping (e.g., wall push-ups, carrying a backpack, animal walks) to “wake up” the nervous system.
✔️ Let Them Lead – Offer choices: “Do you want to brush your teeth or get dressed first?” This supports independence and reduces power struggles.
✔️ Keep Mornings Calm – Avoid screens and sudden transitions. Use music, natural light, and gentle movement to ease into the day.
Step 3: Create a Consistent, Sensory-Friendly Bedtime Routine
A solid bedtime routine helps the brain and body transition into sleep mode—even when the clock says otherwise.
Bedtime Routine OT Tips:
Dim the lights 1 hour before bed to cue melatonin release
Follow a predictable sequence (bath → pajamas → book → bed)
Add calming sensory input – options include:
Weighted blanket or compression sheets
Deep pressure massage or joint compressions
Soft music or white noise
Breathing games (e.g., “smell the flower, blow out the candle”)
Reduce screens at least 1 hour before bed, as blue light interferes with natural sleep rhythms.
OT Tip: If your child resists bedtime, try a “bedtime box” with calming tools like a favorite stuffed animal, fidget, or visual timer.
Step 4: Watch for Sleep Cues & Adjust Expectations
Even with the best prep, some kids will need a few extra days (or a week) to adjust after the time change.
Watch for:
Yawning or rubbing eyes earlier or later than usual
Increased irritability or meltdowns
Trouble settling at night or waking up too early
Stay consistent, avoid introducing new habits (like co-sleeping unless it’s part of your routine), and give lots of empathy + structure.
Remember: A regulated child is a more flexible, cooperative child.
Final Thoughts from an OT
Daylight Saving Time doesn’t have to derail your routines. With a little prep, structure, and sensory support, you can help your child transition more smoothly—while supporting emotional regulation, independence, and healthy sleep habits.
The key is consistency, connection, and a whole-child approach to routines. As an OT, I believe that even everyday transitions (like a time change!) are opportunities to build skills, confidence, and resilience.
Want Support with Your Child’s Routines?
If you’d like help creating visual schedules, sensory strategies, or a custom morning/bedtime routine that works for your family, reach out! We’d love to support you on your parenting journey.