How to Help Your Family Adjust to the End of Daylight Saving Time

It’s that time of year again — the one morning when we all joke about getting an extra hour of sleep… and then spend the next two weeks feeling jet-lagged, cranky, and confused about what time it actually is.

As a Registered Social Worker Sleep Consultant in Toronto, I can confirm: the end of Daylight Saving Time is a sneaky little disruptor. The clock says you’ve gained an hour, but your body has other ideas.

Here’s how to make peace with the time change — and maybe even use it to your advantage.

Your Body Doesn’t Care What the Clock Says

Our brains are wired to love light. When the sun sets earlier and mornings are darker, your circadian rhythm — that built-in sleep timer — gets a little disoriented. The result? Grogginess, sluggish mornings, and kids who wake up at what feels like 4:00 a.m.

The fix starts with light. Go outside within an hour of waking up. Even five minutes of real sunlight on your face can help your body reorient. (No, the light from your laptop doesn’t count.)

If your mornings are extra dark, sunrise alarm clocks can help — they mimic dawn and wake you gently, catching you at the lightest part of your sleep cycle instead of jolting you awake.

Parents, This Is Your Super Bowl

If you have kids, you already know the truth: time change week is a sleep consultant’s Super Bowl.

To ease the transition, shift bedtime before the clock changes. Start moving bedtime later by 10–15 minutes a night until you’ve added about an hour. That way, Sunday morning doesn’t come with a 4 a.m. wake-up call from a tiny human who “slept great!”

And don’t panic if your kids are off for a few days — that’s normal. Their bodies (and yours) are just recalibrating.

Mood Matters Too

Here’s the part no one talks about: shorter days and less light exposure can affect your mood just as much as your sleep.

If you’ve been feeling foggy or irritable, it’s not in your head — it’s in your biology. Getting outdoors, even briefly, boosts serotonin, energy, and overall mood regulation. Think of it as a reset button for your brain.

Don’t Overthink It (Seriously)

Your circadian rhythm will naturally realign within two to four weeks. The best thing you can do is keep a consistent routine:

• Go to bed and wake up at the same time every day.

• Limit screens and bright lights before bed.

• Dim the lights in your home around the same time the sun goes down — your brain takes cues from your environment.

And please, don’t watch a scary movie right before bed. (Looking at you, Poltergeist fans.)

When It’s More Than Just a Time Change

If your sleep still feels out of sync long after your clocks have adjusted, it might be something deeper than daylight.

At Baby’s Best Sleep, our team of Registered Social Worker Sleep Consultants helps families across Ontario build better sleep — with evidence-based support that’s often covered by insurance.

The clocks might change, but your body still needs consistency. Treat this season as a gentle reminder to reset, slow down, and make space for real rest.