Sleep tips for the autumn clock change

Can you believe it's that time of year again? Many parents dread the autumn clock change when the clocks go back an hour. This can really throw a spanner in the works by adding in an extra hour into our day. This extra hour can be tough on everyone's body clock, especially little ones. Their circadian rhythms are very sensitive to change!

Unfortunately, for most parents, this extra hour doesn’t equate to an extra hour in bed, as little ones most likely tend to wake at their usual time anyway. So in fact, you end up losing an hour and feeling worse for it when you look at the clock.

You may be wondering how best to tackle the end of daylight savings time in terms of your little one's sleep….

Go with the flow

You may want to go with the flow and accept that their body clocks with naturally adapt to the new time over the coming days. This approach works well for babies and children who have flexible routines and adapt well to changes in their schedule.

Some of you may want to prepare your babies and children for this clock change. Planning ahead can be helpful if your little one is in a regular routine or is sensitive to changes to their routine. Here are a couple of options for you if you want to prepare in advance.

Gradual Method

Gradually adjust your little one’s bedtime and wake up time by 15 minutes later each day leading up to the clock change. This can help their body clock to adjust more smoothly. Wake your little one 15 minutes later and adjust feeds, meal times, nap times, and bedtime to 15 minutes later every day for four days before the clock change.

Quick Method

You can put your little one to sleep 30 minutes later than they would normally go to bed on the night before the clock change. Although this may not secure a later wake up the next morning, it can help with the adjustment. Then, on the day of the clock change, you can put your little one to bed at the normal bedtime.

Additional Thoughts

During this period, be sure to expose your little one to lots of natural daylight. This can help to regulate their circadian rhythm. Plenty of physical activity can also be beneficial.

If your little one is wanting to start their day extremely early on the day of the clock change, please try and keep the environment dark and quiet until at least 06:00 new time.

Whether you choose to go with the flow, or decide to plan ahead, please try not to worry too much about it. All the best and you and your little one will manage this clock change just fine.

Speak soon

Rina x