For parents of children with autism, the clock is a critical tool. But in March and November, that same clock could become your worst enemy. Whether you’re springing forward or falling back, daylight saving time shifts can cause chaos in your home. 

Know this: Children with autism struggle with even tiny changes in routine. If your family can’t glide through daylight saving time adjustments, you’re not alone. But as a parent, there’s a lot you can do to help everyone in your family prepare for the challenges heading your way. 

What Is Daylight Saving Time, Anyway?

For some children with autism, scientific explanations matter. If your child is a thinker and wants to know the ins and outs of every change, this section is for you. If not, feel free to skip down to the tips we share below. 

In 2022, the United States will move through two time changes:

  • March 13. We will move into Daylight Saving Time. Clocks will spring forward one hour. 
  • November 6. We will shift from Daylight Saving Time to Standard Time. Clocks will fall back one hour. 

Why do we spring forward and fall back? In theory, this tiny change ensures that people can take advantage of one extra hour of natural evening daylight. Since we’re not turning on all the lights at night, you could also save some money. 

While most families might appreciate cost savings, many dislike the disruption. In fact, almost every state has proposed time-change bans in recent years. Some states, including Florida, have enacted legislation to permanently observe Daylight Saving Time. 

But if you live in a state that supports the switch, you have to go along with that decision (or resign yourself to being an hour early or late for every engagement on your calendar). 

Three Universal Problems Caused by Daylight Saving Time

We are focused on people with autism. But it’s critical to remember that everyone—including parents and caregivers—face serious challenges caused by time shifts. These issues could make it harder for you to care for your child and your family. 

These three problems are closely tied to Daylight Saving Time adjustments:

  1. Sleep disruptions. When we spring forward in March, we lose an hour of sleep. On the Monday following that switch, people sleep an average of 40 minutes less than they normally would. 
  2. Mood disorders. When we fall back in November, the days seem shorter and darker. That switch is associated with an 11 percent increase in depressive episodes. 
  3. Poor concentration. Whether we’re feeling sleep deprived, upset, or both, it’s hard to concentrate on the tasks in front of us.

These issues can touch anyone, including your child’s peers, your caregiving team, and your community. If you feel an extra vibration of stress in the air, you’re not alone. 

Three Autism-Specific Problems Caused by Daylight Saving Time

You might feel tired and a little cranky. You might notice that the sky seems really dark when you get up or that the windows in your office darken long before you head home. Changes like this can be irritating for you, but they can be catastrophic for a child with autism. 

We know that many children with autism have three common reactions to the shift:

  • Anxiety. Routines are helpful for many people with autism. A schedule, supported by cues like the rising and setting of the sun, can be comforting. Surprises are easier to manage when the day has structure. A time shift blows those schedules apart, which can cause intense anxiety. 
  • Depression. Some children with autism simply don’t understand why the time is changing and why it’s important. They may also feel sleep deprived, and they may miss that extra hour of sunlight. All of these issues, whether your child can express them or not, can result in depression. 
  • Behavior challenges. A child who feels tired and anxious may not be able to express those emotions verbally. Lashing out physically can release some tension, although those episodes can be hard for parents to handle. 

Know that your child—and your family—is working hard on this issue. You are working together. Try to give yourself grace if everything doesn’t go as planned. You will get through this, and you’ll do so together.

Do This Now: Prepare for the Time Change

You know your child best. While some experts say you should start to prep your child about a week before the change, you may think that timeline is too short. Maybe your child needs more time to make sense of the idea. Similarly, you may know that your child will experience more stress with more time to ponder.

Set a timeframe that works best for your child and your family. But consider these tips part of your action plan:

  1. Educate. Help your child understand what Daylight Saving Time is and why it’s happening. Keep your script as long or as short as your child requires. A detail-oriented child may want to dive deep into the history. Another child may be happy with a sentence or two of backstory. 
  2. Explain. Walk your child through what will happen next. Consider a social story that details how mealtimes will change and routines will shift. Explain how the sky will look different at bedtime. 
  3. Prepare. Bedroom blackout curtains could block light changes, and bright lamps could help mitigate dark moments. Your child may appreciate these tools, but others may be alarmed at your decorating efforts. Do as much, or as little, as your child might accept. 
  4. Train. Talk with your child’s care team about how to prepare. It might be ideal to move your child’s routines in 15-minute increments spread out over several days. Or it might be best to do one shift as a family. Talk through scenarios together.
  5. Schedule. Know that your child’s feelings and capacity may be limited after the change. You may not be at your best, either. Don’t schedule major tasks or events. 

If you find a technique that works for your family, keep notes. When the next change comes around, you’ll be ready for it. 

How to Handle Daylight Saving Time Changes: Saturday/Sunday Steps

When the day arrives to change your household clocks, you may have weeks of preparation behind you. But you’ll still have a bit more work ahead. 

Take these steps on the weekend of the time change:

  1. Darken. Draw the blinds in your child’s room to block out the light and create a consistent sleeping environment. 
  2. Stick to a schedule. Saturday bedtimes and Sunday wake times should remain as consistent as possible. 
  3. Find the sun. As soon as your child awakens, find some sunshine. Open the curtains wide. Turn on the lights. If your child enjoys spending time outside, take a quick walk. 

Remember to keep your child’s care team apprised of any challenges you face. Schedule check-ins, as needed, to help you deal with ongoing issues. And remember to practice patience, both for yourself and your child. You can do this! 

References:

Daylight Saving Time 2022: When Does the Time Change? (December 2021). Live Science. 

Daylight Saving Time—State Legislation. (March 2022). National Conference of State Legislatures. 

Changing to Daylight Saving Time Cuts Into Sleep and Increases Workplace Injuries. (2009). Journal of Applied Psychology. 

Daylight Savings Time Transitions and the Incidence Rate of Unipolar Depressive Episodes. (May 2017). Epidemiology. 

Time to Get Ready for the Time Change. (March 2019). Autism Society of North Carolina. 

Turning the Clock May Turn Your Mood. (November 2016). National Alliance on Mental Illness.