How To Make Annoying Time Changes Less Painful For You And Your Family

It's the time of year we all dread — changing the clocks and inducing low-key jet lag symptoms without the vacation to cushion the blow. Starting and ending Daylight Saving Time (DST) throughout the year disrupts everyone's circadian rhythm, and it can hit kids especially hard. You're unlikely to find anyone who welcomes the time change, least of all parents. 

There's even a bill in Congress right now that would make DST permanent — putting an end to biannual time changes for good — but it is currently pending in the U.S. Senate after passing the House. So at least for the foreseeable future, parents must continue to dread a few rough days twice a year, every year. (Unless you're lucky enough to live in Hawaii or Arizona, most of which do not observe DST.)

It's hard to fight biology's response to time changes, but there are a few things you can do to make the shift a little less painful for your family (keyword: little). Of course, plan for a lazy Sunday morning, and gradually adjust your morning and night routines by 10 to 15 minutes each day during the week. For example, in the fall, go to bed and wake up slightly later each day to ease into the time change. You could lengthen or shorten that runway as needed, but the key is to make the change less abrupt and more gradual. 

Light levels play a major role in the body's melatonin release and circadian rhythm, so it also helps to adjust the lighting to match the time shift. Use blackout curtains if it's still light out around bedtime, and ease into the morning using dimmable lights if it's still dark outside.

Whether you've got a baby, a kindergartener, or a teenager (or all of the above), tailor your time-change plan to their age(s) and stage(s). If you've only just reached that long-awaited milestone of your baby finally starting to sleep through the night, the time change can threaten to knock you back to square one. This is where a solid nighttime routine can really save the day (and night). 

Keep things as consistent as possible leading up to the time change and lean on your child's familiar sleep signals (noise machine, lavender scents, nightly bath time) as you gradually make the shift. If your toddler is already wreaking havoc on your morning routine, the time change will likely exacerbate the issue, so plan on the first few mornings to be more taxing than usual. As hard as it is, padding the morning with extra time can alleviate some of the stress for everyone.

For kids old enough to notice the time themselves, you can also change your clocks beginning Friday afternoon after school, so everyone has the entire weekend to adjust before Monday. Springing forward can be especially brutal for teens, so talk to them about the importance of good sleep hygiene and encourage them to take charge of their self-care by completing their homework early in the weekend and limiting screen time the night before the clocks change. Getting the whole family outside for some good exercise the day before will encourage a good night's sleep. Plus, the natural light helps everyone's internal clock adjust more easily.