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The clocks shifting back on 27th October is fast approaching and while for many people, this brings an extra hour in bed, for anyone with small children or babies it is not such a welcome change as your little one's 6.30am wake up now becomes 5.30am! Here are some tips that will hopefully help your child adjust a little smoother:
1. Gradual Adjustment
In the days leading up to the clock change, try shifting your child's bedtime, naps, wake up time and meals 15 minutes earlier. This gradual adjustment can help their body acclimate in such a way that once the clocks do move back, they are on, or close to being on the new schedule already.
2. Maintain Consistent Sleep Habits
Stick to your child's regular bedtime and nap routines as much as possible. This will encourage a sense of familiarity and aid restful sleep, even though their bed and nap times are shifting.
3. Optimize Their Sleep Environment
I always suggest the use of blackout blinds and white noise machines in general to support children's sleep but they are both particularly useful during clock change periods. Also if your child uses a Gro Clock don't forget to change the wake up time on it!
4. Limit Evening Stimulants
Be mindful of screen use in the hour before bedtime and the hour after your child wakes as these emit a blue light which can disrupt melatonin production. Encourage calming activities like reading or quiet play instead, helping your little one wind down.
5. Embrace Natural Light
Take advantage of natural light in the morning. Spend time outside shortly after waking up to help reset their circadian rhythm and signal that it’s time to start the day.
By taking these steps to prepare for the clock change, you can help your toddler or baby adjust without too much fuss. Here’s to restful nights and happy mornings!
Laura Allen, Pediatric Sleep and Potty Consultant and Mum of four
@little.steps.support