As the clocks “fall back” and daylight hours grow shorter, many families notice that their children’s routines and moods can feel a bit off. The time change can be tricky for anyone, but for children who thrive on consistency, especially those with sensory sensitivities or who receive pediatric therapy services, even a one-hour shift can throw things out of rhythm.

At Therapy Smarts, we understand how important routines are to a child’s sense of calm and regulation. Here are some tips and tricks to help your child adjust smoothly to the time change and seasonal transitions.

 1. Adjust Routines Gradually

If possible, start adjusting bedtime and wake-up times by 10–15 minutes a few days before the time changes. This helps the body’s internal clock adapt gradually instead of all at once. Consistency with bedtime routines like reading, brushing teeth, and quiet time helps signal the body that it’s time to rest.

Therapy Tip: Use visual schedules or bedtime charts for children who benefit from predictability. These tools can ease transitions by showing what comes next in their routine.

2. Get Outside for Natural Light

Exposure to natural sunlight helps reset the body’s internal clock and improve alertness during the day. Try to spend time outdoors in the morning or early afternoon—whether it’s a short walk, playground visit, or a sensory-friendly outdoor activity.

Sensory Tip: Encourage outdoor play that involves movement swinging, climbing, or jumping. These “heavy work” activities support sensory regulation and body awareness.

3. Prepare for Seasonal Clothing Changes

Cooler weather often means bulky jackets, hats, and layers which can be uncomfortable for children with sensory sensitivities.

Tips for success:

• Let your child help pick out their own jacket or sweater to increase comfort and control.

• Choose soft fabrics or tag-free options if textures are bothersome.

• Practice wearing jackets indoors for short periods before heading out.

• Consider compression vests or weighted jackets if your child benefits from deep pressure input.

Occupational Therapy Tip: Practice zipping, buttoning, or layering as part of your child’s therapy home activities to build independence and fine motor skills.

4. Prioritize Sleep and Calm Evenings

With darker evenings, kids may feel tired earlier or restless from routine disruption. Create a calming nighttime environment dim the lights, turn off screens an hour before bed, and use quiet activities like drawing, puzzles, or deep breathing exercises.

If your child uses sensory tools like weighted blankets or calming music, now’s the perfect time to make them part of the bedtime routine.

5. Communicate and Be Flexible

Even with the best planning, changes in light, weather, and schedules can still cause challenges. Encourage open communication with your child’s therapy team at Therapy Smarts if you notice increased sensory seeking, irritability, or sleep struggles. Small adjustments in therapy routines or home activities can make a big difference.

Remember: Progress Takes Time!

Every child adjusts differently, and that’s okay. With patience, structure, and collaboration between home and therapy, your child can feel secure and confident as the seasons change.

At Therapy Smarts, we’re here to support your family through every season of growth—literally and figuratively! If you have questions about sensory strategies, occupational therapy, or creating smoother transitions, our team in Durham and Chapel Hill is here to help.