Adjusting to the Spring Clock Change
As the clocks spring forward on 30th March, parents may worry about how this shift will affect their little one’s sleep routine. Losing an hour can make it harder for babies and toddlers to fall asleep at night and can temporarily disrupt their overall sleep patterns. However, with a little planning, you can help ease this transition.
Understanding the Impact of the Spring Clock Change
Babies and toddlers thrive on consistent sleep schedules. A sudden one-hour shift can throw off their internal body clocks, often leading to:
Difficulty falling asleep: With the clocks moving forward, you'll be preparing for bedtime earlier than usual, making it harder for little ones to settle, leading to bedtime battles or extended wakefulness.
Overtiredness: Struggling to fall asleep at an earlier time can result in crankiness and disrupted naps.
Morning grogginess: Losing an hour of sleep can lead to extra tiredness in the morning, making wake-up time more difficult.
That being said, early morning wake-ups may temporarily improve if your baby was waking too early, as the clock change might naturally shift their wake-up time later, at least for a few days.
How to Help Your Child Adjust
1. Gradual Adjustment Before the Clock Change
A slow shift over a few days can help ease your child into the new schedule. If your child usually naps at 1 p.m. and goes to bed at 7pm, try the following gradual change:
Thursday: Nap at 12:45pm, Bed at 6:45 pm
Friday: Nap at 12:30pm, Bed at 6:30pm
Saturday: Nap at 12:15pm., Bed at 6:15pm
Sunday: Return to usual nap and bedtime, now aligned with the new clock time (1pm nap, 7pm bed).
At the same time, start waking your child 10-15 minutes earlier each morning. This small shift helps reset their body clock gradually rather than all at once.
2. Immediate Transition
If your child adapts well to change, you can simply switch to the new schedule overnight. On Sunday, follow the new time for naps, meals, and bedtime as if nothing changed. Some children may take a few days to adjust, but keeping wake-up times and routines consistent will help.
Additional Tips for a Smooth Transition
Use a blackout blind
With brighter evenings, darkening the room will help cue your child’s body that it’s time to sleep. A blackout blind can be invaluable in blocking out natural light and preventing bedtime battles.
Set a wake-up time
Just like gradually shifting bedtime earlier, waking your child 10-15 minutes earlier each morning before the clock change can help ease the transition. This small daily adjustment makes it easier for their internal clock to sync with the new time.
Use White Noise
Longer daylight hours mean more outside noise, which can interfere with naps and bedtime. Using white noise can help create a soothing environment and mask sudden sounds that might wake your child too early.
Maximise Morning Light Exposure
Natural light in the morning helps reset the body’s internal clock. Get your child outside in natural daylight after waking up, even if it’s just for 10-15 minutes.
Keep the Bedtime Routine Consistent
Even if your child is resisting sleep, sticking to familiar bedtime cues (bath, book, cuddle) will reinforce that it’s time for bed. Adding extra wind-down time, such as a longer bath or quiet activity before bed, can help build up sleep pressure, making it easier for your child to settle earlier than usual. Avoid screens in the hour before bedtime, as blue light can interfere with melatonin production.
Be Patient
It’s normal for children to take a few days to a week to fully adjust. Sticking to these strategies will help them settle into the new schedule with minimal disruption.
By preparing in advance and staying consistent, you can make the spring clock change a smoother experience for the whole family.
