Clock Change
Everybody is delighted to get to March, lighter evenings, warmer weather, daffodils popping up, we can feel summer approaching and then BAM a clock change. A clock change for some is great, an extra hour in bed, but for a parent it rarely means that!
We know how easily a child’s sleep schedule can be effected, lets try and ease the transition and adjust to the new time smoothly. We must remember that while we effectively loose an hour during the clock change our little one’s still require the same amount of sleep, so it is important to make small adjustments to your routine to ensure they are still getting the same sleep despite the change of timings.
My first suggestion, if possible to do so would be to implement a gradual adjustment to bedtime/ wake up time. Changing your timings by ten minutes a day, each day for five days beforehand will give your little one chance to become inline with the change of timings without having to do this all in one night. If your routine currently is a 7pm bedtime, on night one you would be aiming for a 7:10pm bedtime. This method creates the smoothest transition.
One of the wonderful things about the summer months in England is the increase in daylight hours. Try and 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. You could open the curtains and read a book in the natural light. In the evening, try dimming the lights an hour before bed to encourage melatonin production, this is the hormone that helps with sleep. Blackout blinds/curtains can also help block out any light during the lighter evenings.
If your child still naps during the day you might need to consider napping adjustments to align with the new timing schedule. Its best to keep these shifts gradual as well, just like bedtime adjustments, aim for a ten minute change each day. It would be best for your new schedule to have the same wake window as before the clock change between the last nap of the day and bedtime to help with consistency.
If age appropriate you may want to discuss the change of time with your child to ease any worries they may have. Reading a book about telling the time is a nice way for a pre school age child to understand. Perhaps using a ‘Gro clock’ and setting the new time together to show it being represented by an image of stars is better suited to you.
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. Please be patient and consistent with your little one, understand that it may take several days for them to adjust. Offering extra comfort if children have difficulty falling asleep or waking up is a lovely way to reassure them.
I wish you all a lovely ‘British Summer Time’ and Happy sleeping!
Rebecca
Peaceful Nest Sleep Consultancy