Brace yourselves, caregivers and educators—the dreaded spring forward time change is upon us! This Sunday, we lose an hour of sleep in exchange for longer daylight hours. While some may adjust quickly, for children and youth with FASD, this shift can feel like a major disruption to their already delicate routines.
Why Is the Time Change So Hard for Kids with FASD?
Children and youth with FASD thrive on structure, routine, and predictability. Even a small shift in schedule can throw off their sleep, mood, energy levels, and ability to regulate emotions. Losing an hour can lead to:
✔️ Increased irritability and meltdowns
✔️ Difficulty falling asleep and waking up on time
✔️ Struggles with focus and emotional regulation at school
✔️ Increased anxiety from feeling “off” or confused about the change
Caregivers: How to Help Kids Adjust at Home
1️⃣ Start the Transition Early – Gradually shift bedtime 10-15 minutes earlier each night leading up to the time change. This helps ease the adjustment instead of a sudden shift.
2️⃣ Use Visual Schedules & Warnings – Mark the time change on a calendar and talk about it in simple, clear terms. Visual schedules help kids anticipate and process changes.
3️⃣ Stick to Bedtime Routines – Keep familiar bedtime rituals (bath, books, quiet time) in place to signal sleep time, even if the clock says otherwise.
4️⃣ Regulate Light Exposure – Dim lights in the evening to encourage melatonin production, and get morning sunlight to help reset the body’s internal clock.
5️⃣ Prepare for Some Tough Mornings – Expect slower starts, more reminders, and extra patience. A well-loved morning routine (hello, favorite breakfast or a cozy blanket!) can help ease the grogginess.
Educators: How to Support Students in the Classroom
🌞 Allow for a Slower Adjustment – Monday morning might feel extra rough! Be understanding if students seem more tired, fidgety, or dysregulated.
📖 Keep Routines Consistent – Sticking to familiar schedules and using visual reminders can help kids feel grounded despite the change.
🎧 Offer Brain Breaks & Movement Opportunities – Extra wiggle breaks, stretching, or a short sensory activity can help students refocus when their energy is out of sync.
💡 Be Flexible & Compassionate – Sleep disruption can affect attention, memory, and emotional regulation. A little extra patience and encouragement can go a long way.
Hang in There—The Adjustment Won’t Last Forever!
Springing forward can be tough, but with preparation, patience, and consistency, kids with FASD can get through it with less stress and more success. Caregivers, educators—you’ve got this! And if all else fails, extra coffee is always an option.