Clock-Change Tips For Parents Everywhere!

Pre-children, this was the great clock change because it meant an extra hour in bed.  However, once you have children it can be tricky, especially if your little one already wakes early. Don’t worry, though, if you have decided you want to be pro-active, we have the tips to help your little one adjust, plus some general guidance here. Do bear in mind you don’t have to do anything, or, if you really want to, you can make these changes in the lead upto the clock change but you may find it easier to wait until the day of the clock change, and have a coffee in hand, before you start moving the clocks back to the true ‘new’ time.

Newborns

Huge congratulations on your new arrival and, the good news is, you get the easiest transition of all…don’t do anything. Little ones under around 4 months generally have not developed sleep cycles, melatonin etc so just keep on going as you have and your little one will adjust.

For babies 4 months and over (on more than one nap)

Babies of this age can be the most tricky to help adjust, as they are much more sensitive to the changes in timings and their routines might be only just established.

We would advise you continue to use your usual timings and routines but when your little one wakes in the morning, try and leave them for an extra 10 minutes, especially if they are happy.  If you can, and they are still happy, you can increase this to 20 minutes on the 2nd day and then 30 on the third.  If this is tricky (and especially if they are upset) push their naps instead, to enable them to have slightly later timings so adapt their body clock, you can do this by 15 minutes every 3 days or so.

For toddlers (on one nap)

These, slightly older little ones, can probably manage a little longer awake so you can just “split the difference” with both the nap and bedtime. If their nap is currently 12.30pm, let them have it at 12pm for a few days after the clock change (which would, be 1pm ‘old time’ and for their body clock. You can then move it to 12.30pm a few days later and you are bac to normal.

Use the same approach for bedtime.

For older children

For children who are no longer napping, just “split the difference” between the time they normally go to bed and the “new” clock time. For example, if they normally go to bed at 7pm, on the day of the clock change, put them to bed at 6.30pm (‘new time’ which is 7.30pm to their body clock). If they are a little sensitive to change, use 15 minutes every 3 days until they are back at their ‘usual’ bedtime.

General guidance for all children (and adults)!

• Make sure you stick to your child’s normal bedtime routine (and yours) as this is one of the best ways for their brain to know it is bedtime.

• Get outside! Daylight is a natural way to regulate everyone’s circadian rhythm. Ideally go outside in the morning and early afternoon, even if it is raining, and this will help everyone to adjust to the new time and promote better sleep at night.

• If you have a toddler, or older child, a clock which lets them know what time to wake up is a great idea (like a Zeepy or Gro Clock). Set it ‘earlier’ once the clocks have changed, to allow their body clocks time to adjust.
• And, of course, if you need any more help with sleep just get in touch with Little Dreams Consulting!

Thank you so much to our friends Jenna and Faye from Little Dreams Consulting for these super helpful early childhood sleep tips for parents.