How to adjust your child’s sleep routine for the clocks going back: Tips for the time change
With the clocks set to go back this weekend, it can be tricky to remember which direction the clocks change — is it forwards or backwards? I always rely on the old saying: "Fall backward."
While the idea of gaining an extra hour of sleep might sound like a dream come true before having kids, parents of young children know better! You're probably bracing for even earlier wake-ups and potential disruptions to your little one’s sleep schedule.
If you're feeling anxious about how the time change might throw off your child's sleep, now’s the perfect moment to get ahead of it! In this blog, I’ll share some tried-and-tested strategies to help smoothly adjust your child’s sleep routine before the clocks change, so that dreaded early wake-up doesn’t become a reality.
Tried and tested approaches to the clock change
Gradual adjustment: The step-by-step method for sensitive sleepers
Starting Wednesday evening, move bedtime back by 15 minutes, repeating Thursday, Friday, and Saturday - resulting in bedtime being one whole hour later than usual. Overnight, the clocks will change, so voilà, back to normal bedtime on Sunday! This approach is particularly helpful if you have a sensitive one, especially when it comes to timings of sleep. Shift the whole daily routine in 15-minute increments, not forgetting daytime naps, to help ease the transition.
The faster approach: For children less sensitive to changes or if you’re slower off the mark!
If your little one isn’t so sensitive to change or you forget to start this plan on Wednesday (that would be me!), move bedtime and the daily routine back by 30 minutes on Friday and Saturday.
The ‘stay up’ strategy: Best for older children
Another option is to simply keep your child up the extra hour on Saturday night and hope they make up that hour the following morning! This approach is generally easier with older children, as very young ones might struggle with staying awake for an additional hour. If your little one still naps during the day, adjust their nap times slightly later to help them reach bedtime without falling apart!
Wing it: The ‘hope for the best’ method
Or, do as I generally did, since I often forgot about the clock change! 😅 Get plenty of fresh air and exercise on Saturday, follow with the usual bedtime routine, and try a slightly later bedtime if your little one will tolerate it! Then, just cross your fingers and hope for a little extra sleep! 🙏😴😂 On Sunday, head out in the morning soon after waking up and repeat the fresh air and exercise. Adjust your routines gradually to fit the new time. It might take a few days, but with this approach, your little one will soon be back on schedule.
Trust time and your instincts
Even if you don’t implement any specific changes, children will naturally adjust to the new time within a few days - or at most, a week.
Trust your instincts, and choose the method that suits your child best. Every child is different, and as their parent, you’re the expert on what works for them.
