Every spring in North Carolina, families set their clocks forward an hour for Daylight Saving Time and this year it happens on Sunday, March 8, 2026 at 2:00 a.m. While most of us enjoy longer evenings and more sunshine, shifting the clock can be a big adjustment for young children. With a little planning and predictability, you can make the transition smoother for kids of all developmental profiles — including those on the autism spectrum.

Why Daylight Saving Time Can Feel Tough for Little Ones

Even a one-hour change can temporarily disrupt children’s internal clocks — their circadian rhythms. This can show up as:

• Bedtime resistance or earlier wake-ups
• Trouble falling asleep
• Naps that are shorter or later than usual
• Mood changes or irritability
• Low energy during the day

For many children, especially young toddlers and preschoolers, sticking to a routine is comforting and familiar. When that schedule shifts even slightly, it can take time to adjust.

Children on the autism spectrum may be especially sensitive to changes in routine and sensory cues like light and temperature. Predictability is key for many of these children, and daylight saving shifts interaction patterns, meal times, and sleep schedules all at once.

7 Practical Tips to Prepare Your Child for Spring Forward

1. Plan Ahead — Start Gradually

Rather than changing everything at once on March 8, begin shifting your child’s schedule 3–5 days before:

• Move bedtime 10–15 minutes later each night
• Shift meal times and naps by similar increments

This gentle approach lets their internal clock adjust over several days instead of all at once.

2. Keep Sleep Routines Consistent

Children sleep best with structure. Maintain familiar routines like:

• Bath or bedtime story
• Teeth brushing in the same order nightly
• Dim lights and quiet time before bed

Predictability signals to the brain that sleep time is coming — especially important when the clock has moved ahead.

3. Get Morning Light

Exposure to natural light in the morning helps reset children’s circadian rhythm. On March 8 and the days after:

• Spend a few minutes outside in the morning sunlight
• Open curtains early so bright light enters the house

Sunlight is one of the most powerful cues our bodies use to regulate sleep-wake cycles.

4. Be Mindful of Kids Who Are More Sensitive to Change

Children on the autism spectrum may find this shift harder due to:

• Sensory sensitivity (noise, light levels, transitions)
• A strong preference for routine
• Difficulty with unexpected changes

For these children, extra preparation and visual supports can help:

• Visual schedules: show the adjusted bedtime routine step-by-step
• Social stories: create a short story about “losing an hour” but keeping the routine
• Countdowns: use a visual countdown (e.g., 3 days until the clock changes)

Preparation and predictability can reduce anxiety and increase cooperation.

5. Don’t Skip Daytime Sleep

Even if your child resists napping after the time change, avoid eliminating naps too soon. Allow opportunities for rest — overtired kids are often harder to settle at night.

6. Watch Your Child’s Behavior (and Adjust if Needed)

Some children need an extra day or two to settle into the new time. If you notice:

• Persistent early waking
• Trouble falling asleep by the new bedtime
• Increased irritability

Consider adjusting the schedule just a bit slower and continue gentle bedtime routines.

7. Be Kind to Yourself

This transition affects parents too! You might be tuning into new bedtimes, different meal rhythms, and subtle shifts in behavior. A flexible mindset and supportive routine go a long way in helping the whole family adapt.

Longer Days — More Opportunities!

While the clock change can be a challenge, it also brings wonderful benefits for families in North Carolina:

• More daylight after school and work
• Extra time for outdoor play
• Better opportunities for evening family activities
• A gradual move toward spring and summer rhythms

Use this extra light to reinforce healthy sleep patterns — a relaxed walk, outdoor playtime, or a neighborhood stroll before dinner can help children use up energy and feel ready to wind down by bedtime.

So as we spring forward I say this to you…Gird your loins. Stock your pantry. Charge your coffee maker. And remember — this too shall pass, you got this! Daylight Saving Time isn’t just about turning clocks forward — it’s an opportunity to reset routines and prioritize healthy sleep and play time for children of all ages and developmental needs. With gradual preparation, consistency, and a bit of patience, North Carolina families can “spring forward” with confidence.