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How do I help my autistic child adjust when the clocks change?

Shifting bedtime gradually, keeping the routine the same, and using light to reset the body clock.

By The Autism Kit teamUpdated Sep 28, 2026 · 1 min read
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A hand reaching for an alarm clock on a bed
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The short answer

When the clocks change, shift your child's bedtime and wake time by 10 to 15 minutes a day for four to six days beforehand, so the change feels gradual. Keep the bedtime routine exactly the same, use morning light and dim evenings to reset the body clock, and expect a week or so of adjustment.

Key takeaways
  • Shift sleep 10 to 15 minutes a day.
  • Start four to six days before.
  • Keep the bedtime routine the same.
  • Use morning light and dim evenings.

Why is the time change hard?

Many autistic children rely on routine and may already find sleep difficult.1 A sudden one-hour shift can upset bedtime, meals and mornings.

How do I shift gradually?

When clocks go back (fall)
DayBedtime
4 days before15 minutes later
3 days before30 minutes later
2 days before45 minutes later
1 day before60 minutes later
Change dayBack to the usual clock time

For spring, do the opposite: 15 minutes earlier each day.

What else helps?

Try
  • The same bedtime routine
  • Bright light in the morning
  • Dim lights and quiet in the evening
Skip
  • Late screens
  • Changing everything on one day
  • Long daytime naps for older kids

A visual bedtime routine keeps the steps the same even when the clock changes.2

Free printable: bedtime routinePDF · 1 page · four calm steps
Download Free printable: bedtime routine

What can I do this week?

0 of 3 done

Read next: How do I make a bedtime routine chart?

Common questions

It varies by country. In the US, clocks go back on the first Sunday in November and forward on the second Sunday in March.

Sources

  1. NHS: Supporting an autistic child. nhs.uk
  2. AFIRM (UNC Frank Porter Graham): Visual supports evidence-based practice brief. afirm.fpg.unc.edu

This guide shares general information and our team's perspective, based on the sources above. Every child is different, so please talk with your child's doctor or care team about what's right for your family. How we write our guides.

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