On Sunday, November 1, 2026, daylight saving time ends and clocks go back one hour. For many adults, it means an extra hour of sleep. For many children, and especially children with autism, it can mean a week or more of early waking, cranky afternoons and bedtime battles.

Children with autism often depend on predictable routines. The CDC lists needing to follow certain routines and unusual sleeping habits among characteristics common in autism. A one-hour shift may not sound like much, but it can throw off meals, naps, bedtime and mood. This guide offers a simple plan to help your child adjust.

Why a one-hour change matters

When the clock moves back, your child's body clock does not change at the same moment. If your child normally wakes at 6:30 a.m., their body may wake them at what the clock now says is 5:30 a.m. Bedtime may come before they feel tired. Meals may feel off. For children who rely on routine, these small changes can add up to big feelings.

Option 1: Shift gradually before the change

Starting a few days before November 1, gradually adjust your child's bedtime by moving it 15 minutes later each day. For example, if your child normally goes to bed at 7:30 p.m., move bedtime to 7:45 p.m. on October 28, 8:00 p.m. on October 29, 8:15 p.m. on October 30, and 8:30 p.m. on October 31. When the clocks go back on November 1, return to the usual 7:30 p.m. bedtime according to the new clock time. This gradual adjustment helps your child's body clock adapt to the time change more comfortably. If possible, shift wake-up times, meals, and naps by the same amount to maintain consistency throughout the day. Since Halloween celebrations may already affect your child's bedtime, you can use this opportunity to make the transition easier, but try to keep the rest of their daily routine as consistent as possible. 

Option 2: Shift gradually after the change

If starting early does not fit your schedule, you can adjust after the change. On Sunday, move everything back by 30 minutes, then another 15 minutes on Tuesday, and the final 15 minutes on Thursday. It takes a few more days, but it is gentler than an instant one-hour jump.

Keep the routine steps the same

Even if times shift, keep the order of activities exactly the same. If bedtime is always bath, pajamas, teeth, books, lights out, keep that sequence. The familiar steps reassure your child even when the clock is different. Our article on daily routine examples for children with autism can help you write out your routine.

Use light to your advantage

Light is one of the strongest signals for the body clock.

•     In the morning, open curtains and get outside if you can. Morning light helps reset the body clock.

•     In the evening, dim lights an hour before bed and limit screens.

•     At night, use blackout curtains if early morning light wakes your child.

Handle early waking calmly

In the first few days, your child may wake earlier than usual. Some ideas:

•     Keep the room dark and quiet.

•     Use a toddler clock that changes color when it is okay to get up. Set it to the new wake time.

•     Keep early-morning interactions calm and low-key so waking up early is not more exciting than staying in bed.

Adjust meals and snacks too

Hunger can be a strong cue. If your child usually eats dinner at 5:30 p.m., they may feel hungry at what the clock calls 4:30 p.m. after the change. Shift meals gradually along with sleep, and offer a small snack if needed to bridge the gap.

Prepare with a visual story

For children who understand pictures and stories, make a simple explanation:

"On Sunday, the clocks will change. It may feel like a different time. We will still do our same routine. Bath, pajamas, teeth, books, bed."

Read it a few times in the days before the change.

Expect a few off days

Even with planning, your child may be more tired or irritable for a few days. Plan a lighter schedule if you can. Avoid big outings or new activities in the first days after the change. Be patient with yourself and your child.

When to ask for help

If your child's sleep is still off after a week or two, or if sleep problems are a long-standing issue, talk to your child's pediatrician. Our article on bedtime routines and sleep tips for children with autism offers more strategies. A BCBA can also help you build and practice a bedtime routine through in-home ABA therapy and parent training.

Seasonal changes beyond the clock

The end of daylight saving time also means darker evenings, colder weather and the start of the holiday season. These changes can affect outdoor play, activities and moods. Plan indoor movement activities for darker afternoons, like dance breaks, obstacle courses or a trip to an indoor play space at a quiet time. Our post on fun activities for kids in ABA therapy: winter edition has ideas, and our article on helping your child thrive during the holidays can help you plan ahead.

If your child naps

For children who still nap, shift naptime along with the rest of the schedule. If your child normally naps at 1:00 p.m., move it in the same 15-minute steps as bedtime. Watch for signs of tiredness, like rubbing eyes or getting fussy, which may show up earlier on the clock than usual in the first few days. A slightly earlier nap is better than an overtired child at bedtime.

School and therapy schedules

The time change affects school and therapy too. Let your child's teacher and ABA team know if your child is having a hard week. A short note, such as "Sleep has been off since the time change; he may be more tired than usual," helps everyone respond with patience. Your BCBA may also suggest small adjustments during sessions, like more breaks or easier tasks early in the week.

A quick checklist for the time change

•     Decide: shift before or after November 1.

•     Keep routine steps in the same order.

•     Use morning light and dim evening light.

•     Set a toddler clock to the new wake time.

•     Shift meals along with sleep.

•     Read a short visual story about the change.

•     Plan a lighter schedule for a few days.

How ABA builds flexibility over time

Learning to cope with changes, big and small, is a skill that can be practiced. In ABA therapy, BCBAs often build in small, planned changes to help children become more flexible. Over time, this can make events like the time change, holidays and travel easier. Learn more about our clinic-based ABA therapy.

Talk to Our Jeffersonville Team

Families in Jeffersonville and Southern Indiana who want help with routines and sleep can contact our Jeffersonville clinic.

Adapt For Life – Jeffersonville

•     Address: 2916 Peach Blossom Drive, Unit 104, Jeffersonville, IN 47130

•     Phone: +1 (812) 202-6144

•     Email: [email protected]

•     Location page: ABA therapy in Jeffersonville

•     Main helpline: +1 (502) 965-1116

Ready to take the next step? Get started today and our team will walk you through intake, insurance and scheduling.

Frequently Asked Questions

When does daylight saving time end in 2026?

Daylight saving time ends on Sunday, November 1, 2026, when clocks go back one hour.

How do I help my autistic child adjust to the time change?

Shift bedtime, wake time and meals gradually in 15-minute steps, keep routine steps the same and use light to help reset the body clock.

How long does it take a child to adjust?

Many children adjust within several days to a week. Gradual shifts can make it easier.

My child wakes up an hour early now. What can I do?

Keep the room dark, use a color-changing clock set to the new wake time, and keep early interactions calm.

Can Adapt For Life help with routines in Jeffersonville, IN?

Yes. Contact our Jeffersonville clinic to talk about routines, sleep and transitions.

References

•     Centers for Disease Control and Prevention: Signs and Symptoms of Autism Spectrum Disorder

•     Centers for Disease Control and Prevention: Living with Autism Spectrum Disorder

•     Centers for Disease Control and Prevention: Treatment and Intervention for Autism Spectrum Disorder