Spring clock change: how to manage your child’s sleep
As a mum, you’re probably already juggling a million things, and the last thing you need is the stress of a sleep disruption due to the spring clock change. The shift to daylight saving time means losing an hour of sleep, and for your little one, that can lead to a lot of confusion and frustration. But don’t worry! With a few simple strategies, you can make this transition smoother for both you and your child.
Here’s your go-to guide for managing your child's sleep during the spring clock change.
1. Gradually Shift Bedtime and Wake-up Time
One of the best ways to prepare your little one for the time change is to start adjusting their sleep schedule a few days in advance. It’s like easing them into it instead of dropping them into the deep end.
How to do it:
Start by shifting your child's bedtime and wake-up time by 10-15 minutes each day for a few days leading up to the clock change. For example, if your child normally goes to bed at 7:00 PM, try putting them to bed at 6:45 PM for a few nights, then 6:30 PM, and so on until they’re adjusted to the new time.
This gradual shift gives their body a chance to adjust to the new rhythm without causing too much disruption.
2. Keep Morning Routines Consistent
The morning routine is crucial during the spring clock change. Kids often wake up at their usual time, but since the clock has moved forward, it can feel like they’re waking up too early.
How to do it:
Keep your morning routine as consistent as possible. This helps reinforce the new sleep schedule and signals to your child that it’s time to start the day. Keep the lights bright in the morning, open the curtains, and engage in a lively, fun activity to help them adjust to the new wake-up time.
3. Watch for Sleepiness Signals
Sometimes the hardest part of a time change isn’t the clock adjustment—it’s the sleepiness that follows. The lost hour of sleep can leave your child feeling extra tired, leading to grumpiness or meltdowns.
How to do it:
Be extra attuned to your child’s sleepiness signals during this time. If they’re rubbing their eyes, yawning, or becoming cranky earlier than usual, take those signs seriously and adjust the bedtime accordingly. It’s okay if you need to move bedtime earlier during the first few days after the time change.
The goal is to help your little one get enough rest without making them stay up too late or becoming overtired.
4. Make Naptime a Priority
For younger children who still nap, this time change can disrupt their nap schedule as well. But don’t skip naps! Restful naps are key to preventing your child from becoming overtired, which could make the night-time sleep adjustment harder.
How to do it:
If your child’s nap is being affected by the time change, try to maintain a consistent naptime routine. Keep naps in the same environment, and aim for a quiet, calm setting. If you notice that your child isn’t napping as well due to the time change, you might need to offer an earlier nap or even a longer one to compensate for the lost sleep.
Be mindful not to let naps go on too long, though. If they nap too late in the afternoon, they might have a harder time falling asleep at bedtime.
5. Keep Bedtime Routines Soothing and Predictable
Consistency is key when it comes to helping your child fall asleep, especially when their body clock is adjusting to daylight saving time. Stick to your usual bedtime routine, whether it’s a bath, reading a story, or singing a lullaby. Familiar cues help your child feel safe and relaxed, which makes it easier for them to drift off, even when their sleep schedule is a bit off.
How to do it:
Start your bedtime routine at the same time each night, and keep it as soothing and calm as possible. Avoid over-stimulating activities close to bedtime. Think soft lighting, quiet music, and gentle lullabies instead of anything too exciting or screen-based.
6. Be Patient and Flexible
Every child reacts to the time change differently. Some will adjust quickly, while others may take a little longer. It’s essential to be patient during this time and give your child the time they need to adjust. Be flexible with nap times, bedtime, and even your expectations. While it’s tempting to wish for a quick return to normal, sometimes it takes a week or so for little ones to fully adapt.
How to do it:
If your little one is struggling, try not to stress. Trust that they will adjust over time, and in the meantime, offer extra comfort and consistency. If needed, you can adjust your expectations for how much sleep your child gets during the transition period.
7. Take Care of Yourself Too
As a mum, it’s easy to put your child’s needs first, but remember, you also need rest! A sleep-deprived mum is just as vulnerable to crankiness and fatigue as a sleep-deprived child. If you’re struggling with the time change, try to implement your own sleep strategies.
How to do it:
Try going to bed earlier or taking short naps when possible. Ask for help from a partner, family member, or friend so that you can get a break. The more rested you are, the more energy you’ll have to manage your child’s sleep during this transition.
8. Embrace the Springtime!
While the time change can be tricky, remember that it’s also a chance to embrace the benefits of longer days and brighter mornings. If your child wakes up earlier than usual, this might be a great time to introduce fun morning activities that can help them wake up naturally and start their day in a positive way.
Take a walk, enjoy the sunshine, or engage in an activity that boosts your mood as a family. This could help you make the best of the time change and even create some new, enjoyable routines.
Final Thoughts
Managing your child’s sleep during the spring clock change doesn’t have to be a stressful event. With a little preparation, patience, and consistency, you can make the transition as smooth as possible. And remember, every child is different—what works for one might not work for another. Don’t be afraid to adjust your approach as needed. You’ve got this, and before you know it, you and your little one will be back to your regular, restful routines.