The card, or paper, to write each night's timesHave
A clock or phone alarm you can resetHave
Curtains or blinds that dim the bedroomHave
Your usual bedtime routine (a nightly plan, linked on the web page, if you want one)Have
Where: Your kitchen clock, the bedroom and the usual bedtime routine. Where US clocks change (not Hawaii or most of Arizona), in 2026 the four nights are Wed Oct 28 to Sat Oct 31, and the clocks go back that Saturday night. Other countries change their clocks on other dates, so count back from yours.
Before you start
Dim the lights and turn off screens. AAP says blue light from phones, computers, tablets, TV and even nightlights may trick the brain into thinking it's daytime.
Short on sleep? Skip the later bedtimes. AASM says to avoid shifting bedtime later before the fall change if you have chronic insufficient sleep; the extra hour when you fall back will help.
Keep light low until wake-up time. AASM's tip for the fall change is to minimize light exposure until your target morning wake time.
02Steps
Write down your usual times
DadA day or two before the shift starts, write down your kid's usual bedtime, wake-up time and dinner time. These are your starting numbers, so use what really happens, not what you wish happened. About 5 minutes.
Shift 15 minutes later, three nights
TogetherStarting four nights before the clocks go back (Wed Oct 28 in 2026), move bedtime, wake-up and dinner 15 minutes later than usual. Add another 15 each night: 30 minutes on Thursday, 45 on Friday. Keep the routine itself the same, and write each night's times on the card. Aim for a wake-up 15 minutes later the next morning (Thursday to Sunday). Some kids still wake early; if they do, don't push bedtime later again. School mornings? See the weekend version below. About 20 minutes of planning and clock-watching each night.
Halloween is the late night
TogetherOn Saturday (Halloween, Oct 31 in the US in 2026), bedtime is 60 minutes later than usual by the old clock, so a late night is built in. Dinner moves 60 minutes later too. Set the clocks back that evening once you're home, then go to bed at your usual bedtime by the new clock, which aims for your usual wake-up time on Sunday. Phones change the time by themselves overnight, so this is for the clocks you set by hand. About 10 minutes.
Keep it dim until wake-up time
DadOn Sunday morning, keep the room and the house dim until your kid's usual wake-up time on the new clock. If they're up early, keep it quiet and low, with no screens. Open the curtains when it's time.
Get outside in daylight
TogetherOnce it's wake-up time, get your kid into natural light: breakfast by a window, a walk or time in the yard. Do it again the next few mornings. About 20 minutes.
Hold the routine all week
TogetherKeep bedtime, wake-up, dinner and your bedtime routine at the same times every day. Expect a rough morning or two. Kids usually adjust within about a week, so don't change the plan midweek.
03If it stalls
School mornings Wed to Fri? Skip Wed and Thu; Fri +30, Sat +60. (The weekend version is on the web page.)
If you found this plan late, on Friday or Saturday, skip the steps you missed. Set the clocks back Saturday evening, keep the lights low until wake-up time, and hold the routine for the week.
If your kid is up early anyway, keep the room dim and quiet until the new wake-up time and don't start the day early.
If your kid crashes early, that's the fall change AAP describes in younger kids; bring them back to the new bedtime in small steps.
School or daycare mornings? Do the weekend version
Keep Wednesday and Thursday at the usual times. Friday night: bed and dinner 30 minutes later, and Saturday's wake-up 30 minutes later if Saturday is free. Saturday: 60 minutes later by the old clock, as in step 3. A later bedtime with the same wake-up just cuts sleep, so don't push bedtime later on nights before a fixed wake-up. This is a shorter version of AASM's "15 to 20 minutes later each night for a few nights", not a pediatric protocol.
Ages 1–3
Move naps later by the same 15 minutes each day, and keep the bedtime routine short. Use the toddler plan for the routine itself.
Ages 4–8
Let them write or draw the new bedtime on the card each night. A kid who can read a clock can check it with you.
Ages 9–10
They run the card: they write the times, set the alarm and say the plan at dinner. You keep the lights and screens rules.
A field card like this one for the weekend, one quick plan for a weeknight. Nothing else. The first letter hasn't gone out yet. You'll get one email to confirm.
The fall time change: shift bedtime and meals, set clocks Saturday evening, limit light until wake-up. AASM's daylight saving time page gives these tips for the change back to standard time: shift your bedtime 15 to 20 minutes later each night for a few nights before the fall change; adjust other routines such as mealtimes to match; set your clocks to the new time on Saturday evening and go to bed at your normal bedtime; and in the fall, minimize light exposure until your target morning wake time. The tips are written for adults. It also says that if you are experiencing chronic insufficient sleep, you should avoid shifting your bedtime later before the fall time change, because you will benefit from getting an extra hour of sleep on the night you fall back. This plan uses the low end of that range for kids. American Academy of Sleep Medicine (Sleep Education) Checked Oct 19, 2026
Younger kids, adjusting in about a week, small shifts, light and routines. AAP's Daylight Saving Time: Don't Lose Sleep Over It (last updated 10/31/2025) says the fall change can cause younger kids to crash before bedtime and wake up earlier than usual in the morning, and that kids usually adjust within about a week. For younger children it advises nudging naps and bedtime in the direction the clocks will be changing a few minutes each day, getting natural light during the day to reset the internal clock, keeping set nighttime routines, and warns that blue light from phones, computers, tablets, TV and even nightlights may trick the brain into thinking it's daytime. American Academy of Pediatrics (HealthyChildren.org) Checked Oct 19, 2026
Kids don't read clocks. Move bedtime, wake-up and dinner a little later each night before the change, and the new wake-up time is less of a shock.
Time
4 nights, about 20 min of setup each
Cost
$0
Ages
1 to 10
Where
Home
What you need
The card, or paper, to write each night's times
A clock or phone alarm you can reset
Curtains or blinds that dim the bedroom
Your usual bedtime routine (a nightly plan, linked on the web page, if you want one)
Before you start
Dim the lights and turn off screens. AAP says blue light from phones, computers, tablets, TV and even nightlights may trick the brain into thinking it's daytime.
Short on sleep? Skip the later bedtimes. AASM says to avoid shifting bedtime later before the fall change if you have chronic insufficient sleep; the extra hour when you fall back will help.
Keep light low until wake-up time. AASM's tip for the fall change is to minimize light exposure until your target morning wake time.
Steps
Write down your usual times. Write down your kid's usual bedtime, wake-up and dinner times. These are the starting numbers. 5 min.
Shift 15 minutes later, three nights. Move bedtime, wake-up and dinner 15 minutes later each night: plus 15, plus 30, plus 45. Write the times down. 20 min a night.
Halloween is the late night. Saturday is 60 minutes later by the old clock. Set the clocks back that evening, then bed at your usual time. 10 min.
Keep it dim until wake-up time. Keep the room and house dim until the usual wake-up time on the new clock. No screens. 10 min.
Get outside in daylight. Once it's wake-up time, get your kid into natural daylight: a walk, the yard, breakfast by a window. 20 min.
Hold the routine all week. Keep bedtime, wake-up and dinner at the same times all week. Most kids adjust in about a week. 5 min a day.
If it stalls
School mornings Wed to Fri? Skip Wed and Thu; Fri +30, Sat +60. (The weekend version is on the web page.)
If you found this plan late, on Friday or Saturday, skip the steps you missed. Set the clocks back Saturday evening, keep the lights low until wake-up time, and hold the routine for the week.
Wed Oct 28 +15
Thu Oct 29 +30
Fri Oct 30 +45
Sat Oct 31 +60
Our usual bed and wake-up times. US 2026: each night is that many minutes later
