As daylight saving comes to an end, many parents may be concerned about how the time change will impact their child’s sleep. Dr Chris Seton, Paediatric and Adolescent Sleep Physician from The Children’s Hospital at Westmead, says while all children respond differently,the shift can be managed with minimal disruption.

“For some kids, there won’t be any noticeable changes – it’s like travelling to a place with a one-hour time difference, like Adelaide. But for a small group of children, it can feel like travelling across multiple time zones.”

Younger children

Younger children may benefit from a gradual bedtime adjustment.

“If parents are wondering what to do, we recommend shifting bedtime 30 minutes earlier. This creates a halfway transition between daylight saving time and Eastern Standard Time, making it easier for their body clock to adjust,” Dr Seton says.

Teenagers

Teenagers, on the other hand, often struggle with late body clocks, making it difficult to fall asleep early and wake up on time for school.

“For teenagers, the end of daylight saving actually helps. If they keep their bedtime the same as before, they’re effectively going to bed an hour later, which can be beneficial,” Dr Seton says.

Morning sunlight plays a crucial role in regulating teenagers’ sleep patterns.

“Bright light in the morning lowers melatonin levels, helping them wake up. But at night, too much screen time can keep them awake. Blue light from devices signals their brain to stay alert, making it harder to fall asleep,” Dr Seton advises.

Common mistakes to avoid

Some parents may unintentionally make adjustments that can lead to sleep difficulties for their children.

“Putting kids to bed too early just because it’s dark outside can sometimes backfire. Some children will fall asleep easily, but others will lie awake, leading to frustration and potential behavioural issues,” Dr Seton says.

His key recommendation is to take a balanced approach: “For most children, adjusting bedtime halfway between daylight saving and standard time works best. It minimises disruption and supports a smoother transition.”

By making small, thoughtful changes, parents can help their children adapt to the time change with minimal disruption to their sleep routine.