877-632-9123Boys Town Highlights How Families Can Protect Sleep and Moods When Daylight Saving Time Begins
“Spring forward” can disrupt routines for days—experts share how parents can prevent the weeklong ripple effect
Boys Town, Neb. – (March 3, 2026) — The clocks may change overnight, but for many families, the effects of Daylight-Saving Time can last much longer. When the U.S. “springs forward” on Sunday, March 8, children and teens often feel the one-hour shift in ways parents can’t ignore such as tougher mornings, shorter patience, and an uphill climb back to a smooth bedtime routine.
Boys Town National Research Hospital Pediatrician Dr. Clara Brown says sleep disruption doesn’t just show up at night, it shows up in schoolwork, behavior, and emotional regulation throughout the day.
“Sleep is a key driver of mood and focus,” said Dr. Brown. “When kids aren’t getting the sleep their bodies need, everything feels harder. The good news is that small, consistent changes can help families adjust without the weeklong fallout.”
Instead of attempting a dramatic overnight reset, Boys Town encourages families to start preparing in the days leading up to March 8 by shifting routines gradually and keeping mornings consistent.
Takeaways: 5 quick sleep fixes that help
- Move bedtime earlier in small steps: 10–15 minutes for a few nights.
- Get bright light early in the day: open blinds right away or step outside soon after waking.
- Create a calm wind-down window: by powering down screens 30-60 minutes before bed.
- Keep wake times steady: avoid big weekend sleep-ins that make Monday harder.
- Make the routine predictable: same order, same cues, same expectations.
Families should watch for ongoing signs such as frequent morning meltdowns or difficulty waking up, increased irritability, emotional outbursts, or anxiety, falling asleep in class, or a noticeable drop in focus. If those patterns persist, Dr. Brown says it may be time to talk with a professional about sleep support that fit the child’s age and needs.
Boys Town expert Dr. Clara Brown is available for interviews to discuss Daylight Saving Time and kids’ sleep, teen screen habits, and realistic strategies for busy households. For more tips and expert advice, contact Jordan Weinandt at jordan.weinandt@boystown.org or 531-355-1273.
About Boys Town
For over a century, Boys Town has been a beacon of hope, transforming the lives of America's children and families through innovative youth, research, and healthcare programs. Boys Town provides compassionate, research-proven education, prevention, training, and treatment for behavioral and physical problems in multiple locations throughout the United States, with a comprehensive array of resources and services. In 2024, more than 3.5 million children and families across the United States were impacted by Boys Town programs. You can find more information about Boys Town online at www.boystown.org.
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