# 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.

URL: https://theautismkit.com/guides/daylight-saving-time-autism
By The Autism Kit team · Updated 2026-09-28

**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?

| Day | Bedtime |
| --- | --- |
| 4 days before | 15 minutes later |
| 3 days before | 30 minutes later |
| 2 days before | 45 minutes later |
| 1 day before | 60 minutes later |
| Change day | Back 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: [Free printable: bedtime routine](https://theautismkit.com/printables/bedtime-routine.pdf)

## What can I do this week?

- [ ] Mark the clock change on the calendar
- [ ] Start shifting 15 minutes a day
- [ ] Keep the bedtime routine the same

Read next: [How do I make a bedtime routine chart?](https://theautismkit.com/guides/bedtime-routine-chart)

## Common questions

### When does the time change?

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

### My child goes by the clock. What do I do?

Change the clocks in your child's room a little each day, or explain the change with a simple story.

### What if sleep is still off after a week?

Keep going with the routine. If sleep stays disrupted, talk to your child's doctor.

## Sources

1. NHS: Supporting an autistic child. https://www.nhs.uk/conditions/autism/supporting-a-child/
2. AFIRM (UNC Frank Porter Graham): Visual supports evidence-based practice brief. https://afirm.fpg.unc.edu/wp-content/uploads/Visual-Supports-Brief-Packet.pdf

General guidance, not a diagnosis or treatment plan. Talk with your pediatrician or a developmental specialist about your child's care.