Ready, Steady, Spring Forward!
I for one embrace the clocks going forward - lighter evenings fill me with joy, but…..there’s always a ‘but’ isn’t there?! - especially for parents! It’s that time of year again when I’m asked for my advice on the clock change. For some children the hour change can be quite disruptive to their sleep routine so here are some little gems which I hope may be of some help.
💎 Do absolutely nothing! As in, just go with the flow and wait for your child’s body to adjust to the clock change. Not always without its difficulties though. For some children within a few days they are back on track with their sleep patterns but others can take a few weeks.
💎 Starting Wednesday evening move bedtime forward by 15 mins, repeating Thursday, Friday so Saturday's bedtime is one whole hour earlier than usual. Overnight clocks will change so voilà back to normal bedtime Sunday! Don't forget to amend daytime naps too
💎 Screen time - avoid for at least two hours before bedtime as blue light fools the brain into thinking it’s daytime.
💎 Ensure the bedroom is dark at bedtime. One of the first things I advise new parents to invest in is blackout curtains. This can help to minimise early waking during the summer months too. The human hormone, melatonin, plays a vital role in regulating our sleep. Light can block melatonin production so a dark environment can be key to creating an environment conducive to sleep. However it doesn’t necessarily have to be pitch dark. Some children need some light in their bedroom during the night, whether that be a night light (amber/red is best) or the door being slightly ajar.
💎 In the morning throw open the curtains and let the light in! Hopefully it’s a bright start to the day - all the better to flood the house with sun!
💎 Get outside! If we’re aiming for our children to fall asleep earlier then their internal clock (circadian rhythms) needs to be reset. Exposing your child to daylight, ideally within the first hour of waking, can help. Experts suggest that around 30 minutes should be enough. Even on a cloudy dreary the level of light should be sufficient.
💎 Or do as I generally did - plenty of fresh air and exercise on Saturday, bath, black out curtains, keep bedtime similar on the new time, and hope for the best!🙏😴😂
Remember every child is different so what works for one won't necessarily work for the other. You know your child best so go with what you feel is best and good luck!
