Autumn clock change: how to manage your child’s sleep
As we approach the end of October in the UK, it’s time to prepare for the clock change that comes with the end of Daylight Saving Time. For many parents, the extra hour of sleep might sound like a dream, but for those with babies and toddlers, it can turn into a potential nightmare for their little one's sleep routine. Don’t worry, though! With a little preparation, you can navigate this transition smoothly and avoid too much disruption to your child’s sleep schedule.
In this blog post, I’ll share some practical tips to help you adjust your child’s sleep pattern when the clocks go back in Autumn. These tips are designed to be simple and quick, so you can get back to what matters most—catching up on some rest yourself!
Why the time change affects children
When the clocks go back by an hour, suddenly your child’s usual wake-up time is earlier than you’d like—if your little one is used to waking up at 7 AM, now it’s 6 AM, according to the new clock time. Babies and young children have a biological clock called the circadian rhythm, which regulates their sleep and wake times. They don’t understand the concept of an extra hour of sleep (oh, if only they did!). This makes them more sensitive to the time change, resulting in earlier wake-ups and potentially disrupted nap schedules.
Tip #1: Gradually shift their schedule
Instead of waiting for the time change to hit and dealing with the consequences, try shifting your child’s routine gradually over a few days. Here's how you can do it:
Start 4-5 days before the clock change. Adjust your child’s bedtime, naps, and meal times by 10-15 minutes later each day. For example, if your child normally goes to bed at 7 PM, put them to bed at 7:10 PM on the first day, then 7:20 PM the next, and so on. This gradual shift helps their internal clock adjust slowly to the new time.
Adjust naps accordingly. As you push bedtime a little later, try to shift naps later by the same increment. This can prevent overtiredness and help maintain a balanced sleep schedule.
By the time the clocks actually go back, your little one will be closer to their normal routine, making the transition much smoother.
Tip #2: Use light to your advantage
Light plays a crucial role in regulating your child’s circadian rhythm. Use it strategically to help your little one adjust to the new time:
Expose your child to natural light in the morning. After the clock change, mornings will be darker for a while. Once the sun is up, open the curtains and take your child outside if possible. This helps signal to their body that it’s time to start the day.
Keep the evenings dim. In the lead-up to bedtime, dim the lights around the house and create a cosy atmosphere. Avoid screens (TVs, tablets, phones) at least an hour before bed, as the blue light can interfere with their ability to wind down.
Blackout curtains can be your best friend. If the earlier sunrise becomes a problem, consider using blackout curtains in your child’s room to help keep them asleep longer. This is especially helpful if your little one tends to be sensitive to light in the mornings.
Tip #3: Embrace a flexible routine
You might love routines (and they’re great for babies and toddlers), but during a time change, it’s important to stay a bit flexible. It’s normal for your child’s routine to be a little off during the adjustment period. Here’s how you can be flexible without throwing out the whole schedule:
Don’t worry about a perfect bedtime. If your child seems tired before the new bedtime, it’s okay to put them to bed a bit earlier. If they’re not tired yet, try some calming activities like a bath or reading a book to help them wind down.
Be patient with early wake-ups. For a few days, you might find your child waking up earlier than you’d like. Resist the urge to get them up right away. Instead, try stretching their wake time by keeping them in their sleeping space or doing a quiet activity. This helps to slowly train their body clock to adapt to the new time.
Tip #4: Create a soothing sleep environment
A calming bedtime routine can make a world of difference during the time change. It signals to your child that it’s time to relax and prepare for sleep:
Stick to a consistent bedtime routine. Even if the bedtime shifts slightly, keep the routine consistent. This might include a warm bath, a story, a lullaby, and a cuddle. Familiarity can help comfort your child during this time of adjustment.
White noise can work wonders. The time change can sometimes lead to a noisier or quieter environment during sleep times. White noise can help drown out distractions and provide a constant, comforting sound that helps your baby drift off to sleep. But remember - white noise should only be used to block out external noise, and it should be switched off once your child has settled so that it doesn’t start to become a sleep association.
Tip #5: Don’t be hard on yourself
Adjusting to a time change can be challenging, especially when you’re dealing with the demands of motherhood and a potentially cranky baby or toddler. Remember, it's okay if things don’t go perfectly right away. If your child’s schedule is a bit off for a few days or even a week, don’t stress too much about it. Children are resilient, and most will adjust within a week or two.
Also, don't forget to give yourself some grace. Sleep disruptions are hard on parents too, so take breaks when you can and ask for support from a partner, family member, or friend if you’re feeling overwhelmed. A well-rested mum is just as important as a well-rested child!
The clock change doesn’t have to turn your child’s sleep routine upside down. With a bit of planning, some strategic shifts, and a lot of patience, you can make the transition smoother for your little one—and for yourself too!
You’ve got this, mama. Enjoy that extra hour (even if your child doesn’t quite get the memo right away)! And remember, I’m always here to support you through all the ups and downs of your child’s sleep journey.
Happy sleeping and good luck with the time change!