Coping with Daylight Savings: Tips for Neurodivergent Adults & Kids

Daylight savings time can be a challenging transition, especially for neurodivergent individuals who thrive on routine and predictability. The sudden shift in time can disrupt sleep, affect mood, and make it harder to regulate emotions.

Whether you're a neurodivergent adult navigating the change yourself or a parent supporting a child through it, here are some strategies to make the adjustment smoother.

1. Adjust Your Routine Gradually

Instead of switching your sleep schedule all at once, try adjusting it in small increments.

• Move bedtime and wake-up time by 10–15 minutes each day leading up to the change.

• Adjust meal and activity times gradually to match the new schedule.

For kids, using a visual schedule can help them understand and anticipate changes without feeling overwhelmed.

2. Use Light to Your Advantage

Neurodivergent individuals often have a heightened sensitivity to light, making exposure crucial for regulating the body’s internal clock.

• In the morning, spend time in natural sunlight or use a sunrise alarm clock to signal wake-up time.

• In the evening, dim the lights and reduce screen time an hour before bed to help the brain wind down.

3. Create a Sensory-Friendly Sleep Environment

Changes in light and routine can increase sensory sensitivity, making sleep disruptions more likely.

• Use blackout curtains if the earlier sunrise affects sleep.

• Try weighted blankets or calming music to create a comforting sleep space.

• Keep a consistent bedtime routine, including sensory-friendly activities like deep pressure input (hugs, stretching) or white noise.

4. Manage Energy Levels with Movement & Breaks

• A sudden change in schedule can make it harder to regulate energy levels throughout the day.

• Schedule movement breaks, especially for kids who need sensory input to self-regulate.

• Use fidget tools or calming activities (like deep breathing or stretching) to manage energy fluctuations.

For adults, adjusting exercise routines slightly can help maintain energy levels without feeling drained.

5. Be Kind to Yourself & Allow Extra Transition Time

Adjusting to daylight savings isn’t easy, and it’s okay to take it slow.

• Plan for extra downtime and self-care in the first week.

• If possible, lighten your schedule to allow more flexibility in case of fatigue or irritability.

• Remind yourself and your child that adjustment takes time—there's no "right" speed to get used to the change.

6. Use Visual & Auditory Cues for Time Changes

Neurodivergent brains often rely on structure and predictable cues.

• Try setting alarms with different sounds to signal wake-up and bedtime.

• Use visual timers or countdowns to help transition between activities.

• For kids, make a social story or schedule chart to explain the time change in a simple, reassuring way.

7. Support Emotional Regulation

Changes in routine can heighten emotional sensitivity, so having coping strategies ready can help.

• Practice grounding techniques, such as deep breathing or using a weighted lap pad.

• Use emotion charts or a communication board to help kids express feelings about the change.

• Encourage self-compassion—feeling tired or dysregulated is normal during transitions!

Final Thoughts

Daylight savings can be tough, but with small adjustments and sensory-friendly strategies, the transition can be smoother for neurodivergent adults and kids. Give yourself and your loved ones grace as you adjust, and remember—your body and brain will catch up in time!