Ah, Daylight Savings Time—those three dreaded words that strike fear into the hearts of parents everywhere. Twice a year, we pretend we have control over time itself, only to be reminded that our kids didn’t get the memo. Why are we still doing this? Who decided we needed to keep this outdated tradition alive? And most importantly, how do we survive it without completely losing our sanity?
If you’ve ever tried explaining to a toddler why they need to go to bed when it’s still light outside, you know this isn’t just a minor inconvenience—it’s a full-on parenting crisis. But fear not! This dad has been through enough of these to know a few tricks to make the transition slightly less painful.
Springing Forward: The Lesser Evil?
In my experience, falling back is the worst. Kids are suddenly waking up at the crack of dawn, confused, grumpy, and demanding breakfast at 5 AM. But springing forward? It still messes with sleep, but at least I’m not explaining why we don’t eat dinner at 4 PM.
So, to prepare for the joy of losing an hour of sleep (because who really needed that, anyway?), here are some dad-approved survival strategies to get your family through the week.
Tips to Make Daylight Savings Less Miserable
1. Get More Daylight (Literally Step Into the Sun)
Our biological clocks rely on natural light, so getting outside in the early afternoon can help your body adjust faster. Bonus: fresh air might even wear the kids out, giving you a better shot at a successful bedtime.
- Plan an afternoon trip to the park or a walk after school.
- Open the curtains first thing in the morning to let the sun in.
- If it’s cloudy, consider using a light therapy lamp to fake it ‘til you make it.
2. Eat More Protein, Less Carbs
I know, I know—comfort food is calling your name when you’re exhausted. But sticking to high-protein meals instead of carb-heavy ones can actually help you stay more energized throughout the day.
- Think eggs, chicken, nuts, Greek yogurt—anything with staying power.
- Avoid sugary snacks that’ll lead to a crash when you need energy the most.
3. Master the Art of the Power Nap
Naps are great. Too much nap? Disaster. A quick 20-minute power nap can help, but anything longer will throw your sleep schedule even further into chaos.
- Set a timer for 20 minutes, no more.
- Nap earlier in the day—not at 4 PM, unless you enjoy lying awake all night.
4. Prioritize a Full Night’s Sleep
In the days leading up to the time change, aim for 7+ hours of sleep (I know, hilarious as a parent). The better rested you are before the shift, the less brutal it will be.
- Stick to a consistent bedtime, even on weekends.
- Start winding down earlier than usual—this isn’t the week for late-night Netflix binges.
5. Keep Your Routine (Even If You Feel Like a Zombie)
Everything in you will want to throw structure out the window. Don’t. Sticking to your family’s normal routine—mealtimes, bedtime, and wake-up times—helps your body adjust faster.
- Keep morning routines the same, even if you’re dragging.
- Kids thrive on consistency, so fight the urge to let everything slide.
6. Time Your Caffeine Intake Wisely
Coffee is life. But drinking caffeine too late in the day can make it even harder to fall asleep.
- Drink your last cup of coffee by mid-afternoon.
- Stay hydrated—because caffeine + dehydration = exhaustion.
7. Get Moving (Even When You Don’t Want To)
I know, the last thing you want to do is work out when you’re already exhausted. But exercise helps reset your internal clock and gives you the boost you need.
- Take a morning walk or hit the gym early.
- Get the kids active, too—trampoline time, soccer, whatever gets them moving.
Parenting Through the Chaos
And finally, give yourself (and everyone else) some grace. The first few days will be rough. Your kids might be extra cranky, you might feel like you’re in a fog, and the grocery store cashier might give you a death glare when you forget your wallet at checkout.
Just remember: everyone is struggling this week—be extra patient with your kids, your spouse, your coworkers, and the random guy who cuts you off in traffic.
Adjusting Kids to the Time Change
If your kids really struggle with time changes (mine sure did when they were younger), you can try gradually shifting their schedule in the days leading up to it.
- Move bedtime 15-30 minutes earlier each night to ease into the new time.
- Adjust mealtimes slightly so their bodies can adapt.
- Be patient—it may take a few days (or a week) for them to fully adjust.
The Final Word: We’ll Get Through This
Whether you ease into it gradually or just jump straight in, the key is consistency. Stick to your routines, get outside, eat well, and try not to lose your mind.
And if all else fails? Just remind yourself—we’re one step closer to summer. 🌞
