The clocks are set to go back this Sunday 27 October, marking the end of British Summer Time with an extra hour in bed, which in theory is a good thing.
However, for young children, this change can wreak havoc on sleep cycles, leading to bedtime battles, mood swings and general mayhem.
“Infants and younger children thrive with consistency in their daily routine and sleep schedule, and are much more sensitive to even small changes in their sleep and wake time,” says Gemma Coe, a child sleep specialist. “While it will often take longer for a child’s internal system to adjust to the clocks going back, there are certainly ways to make the transition smoother and avoid early wake-ups, night time restlessness and false starts.”
Here, Coe shares her six tips to help your child adjust to the clocks going back.
1. Gradual adjustment
In the days leading up to the clock change, start shifting bedtime routines 10-15 minutes earlier each night. This also means moving meal times, bath time and naps. For example, if bedtime is usually 7pm, then on Thursday it becomes 7.15pm, and Friday 7.30pm, etc.
A gradual adjustment helps your child’s body acclimatise to the time change without feeling a sudden shock. Hopefully, by the time the clocks go back, their body’s internal clock will be closer to the new time, making the transition smoother and less disruptive.
2. Get outside during the day
It might be cold and wet outside, but getting your little one out and about during the day can be incredibly beneficial for the clock changes. Natural daylight helps to regulate our circadian rhythm (or body clock), which is key to helping us feel awake or sleepy at the right times.
Both natural light and food are powerful signals to their body about when it’s time to be awake and active. So, when trying to keep your little one from falling asleep too soon, exposing them to natural light and offering some food (perhaps a picnic in the garden) works really well.
Another benefit of being outdoors in the fresh air is the opportunity to tire out children before bed. Take them to the park for a run around first thing in the morning, play games, dance, and get them moving as much as possible so that, come bedtime, they’re ready for rest.
3. Keep mornings dark
On the flip side, when you want to send sleepy signals, make things quiet and dark. If your child is still waking early after the clock change, try to keep them in a dark room (black out blinds are a great tool) and delay breakfast (if you can) to help them adjust.
4. Avoid screen time
It can be tempting to use screens to keep children awake, especially when you’re tired from early morning wake-ups, but the blue light can interfere with the production of melatonin (the sleepy hormone), making it harder for children to fall asleep naturally.
If you can, try to avoid screens (including TVs, iPads and phones) in the hour before bed and focus on more calming, screen-free activities like reading, playing with building blocks or even baking. If they are waking up early, then engage in calm activities in a darkened room, such as reading, listening to soft music or colouring.
5. Practise what you preach
While our body clocks and circadian rhythms are less sensitive to the clocks going forward or back, it will help if you tweak your own bedtime schedule too. Try to go to bed earlier for some extra sleep so that if you are dealing with early wake-ups, then you’ve got some sleep in the bag yourself.
6. Be patient
If nothing is working and your child is still waking up an hour early, then don’t panic. Any disruption to a child’s sleep is usually temporary. Even without adjustments, most babies and young children will naturally adapt to the new schedule within a few days to a week, just like we do when we fly long-haul.
However, be aware that those children who are unwell, teething or going through a leap will find the clock changes harder to manage. Try to be patient, and remember you’re not alone.
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