How to support your child’s sleep when the clocks go back
As the days grow shorter and we prepare for the clocks to go back an hour on Sunday 27th October, many parents feel a sense of anxiety about how this change might impact their child’s sleep. The extra hour can be a gift for adults, but for babies and toddlers, it can throw off their delicate sleep schedules.
Here’s how you can ease the transition and help your little one adjust to the new time smoothly.
1. Gradual Shift in Bedtime
Rather than waiting for the time change to hit all at once, you can start shifting your child’s bedtime gradually a few days before. Starting from the Wednesday before the clocks change, aim to move their bedtime later by 10-15 minutes each night. This will help their internal clock adjust slowly, rather than in one big leap.
For example, if their usual bedtime is 7:00 pm, move it to 7:15 pm the first night, then 7:30 pm the next, and so on. This gradual shift will help reduce any disruptions and ease the transition.
2. Keep the Same Routine
Consistency is key when it comes to your child’s sleep. Keep their bedtime routine the same during this period. If you typically have a bath, story time, or a sing to your little one before bed, maintain these rituals to provide familiarity and reassurance.
Sticking to the same routine will signal to your child that it’s time to wind down, even if the timing feels a little different.
3. Maintain Regular Wake-Up Time
After the clocks go back, your child might wake up earlier than usual, as their internal clock may still be set to the old time. Try to keep them in a dark room until the new wake-up time, even if they wake up a little early. Likewise, avoid giving them milk or breakfast too early. This helps their body adjust to the new schedule over time.
4. Use Light and Darkness to Your Advantage
Light plays a significant role in regulating our internal body clocks. Use natural light in the morning to help your child’s body understand it’s time to wake up. Open the curtains, go for a walk, or let them play near a sunny window.
In the evening, dim the lights an hour before bedtime to encourage melatonin production, the hormone that helps with sleep. Blackout curtains can also help block any outside light that may disrupt their sleep early in the morning.
5. Stay Patient and Flexible
It’s important to remember that your child may take a few days (or even a week) to fully adjust to the new time. Be patient, and avoid introducing other major changes during this period. If your child has difficulty napping or wakes up earlier than expected, try to stay consistent with your approach.
Trust that their body will adapt with time, and soon enough, their sleep patterns will settle back into a routine.
6. Consider Napping Adjustments
If your child still naps during the day, you may want to slightly adjust nap times to align with the new schedule. Keep these shifts gradual as well, just like bedtime adjustments, aiming for 15 minute adjustments for each nap starting from the Wednesday. For older children, try to avoid letting naps run too late in the day, as it could push bedtime even later.
Final Thoughts
Time changes can disrupt sleep, but with a little preparation and flexibility, you can help your child adjust with minimal stress. Gradual adjustments, a consistent routine, and smart use of light will all support your little one’s internal clock during this transition.
Every child is unique, and sometimes small adjustments can make a big difference.
Wishing you and your family restful nights as the clocks change!