Daylight saving time and sleep: easing into the clock change
How to prepare yourself and your children for the clock change, in small steps.
By Best Sleep Trackers · Updated October 18, 2026
An hour sounds small, but it can wreck bedtimes, especially for children. The daylight saving adjuster finds your next clock change and gives a gentle plan.
The small-steps approach
Child sleep specialists often suggest moving bedtime and wake-up time in steps of about 15 minutes in the days before the change, and keeping routines steady with bright mornings and dim evenings (NYU Langone, Swedish).
- Clocks go forward (you lose an hour): move bedtime earlier a little each night.
- Clocks go back (you gain an hour): move bedtime a little later, so you don’t wake too early.
Naps for little ones can shift by the same amount (baby wake windows).
Tips
- Get daylight soon after waking.
- Keep the evening routine the same (wind-down timer).
- Work out the new bedtime with the kids bedtime calculator or bedtime calculator.
If your region does not change its clocks, you may not need this. If sleep stays disrupted for weeks, speak to your doctor or pediatrician.
Sources
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General information only. This tool gives general sleep information and is not a substitute for medical advice. If you're worried about your sleep or your child's, talk to a doctor or pediatrician.