Adapting to the ‘Spring forward’ clock change

You’ve got a routine sorted for your little one, but then a clock change comes around!
On Sunday 31st March at 01:00 the clocks here in the UK will jump forward 1 hour. It means we lose an hour in bed so there may (hopefully!) be some lie-ins! Your usual 5am alarm clock may sleep in until 6am. So, how can you benefit from this and adapt to the clock change?

Read this blog and find out how you can spring forward into the next season with your little one’s sleep habits intact!

As spring arrives, so does the inevitable clock change that can throw off sleep routines, especially for young children. As a parent, you might be dreading the transition, anticipating disrupted sleep patterns and grumpy mornings.

However, fear not! With some strategic planning and gentle adjustments, you can help your child navigate this change smoothly. As a sleep consultant, I've seen firsthand how small tweaks can make a big difference in helping children adapt to the spring clock change. 

Understanding the impact

Firstly, it's essential to understand why the clock change affects children. Our bodies have an internal clock, known as the circadian rhythm, which regulates sleep-wake cycles. When the clock springs forward, it can disrupt this natural rhythm, making it challenging for children to fall asleep at their usual time and causing them to wake earlier than usual.

Ways to prepare for the clock change

Do nothing!

It’s that simple - you can just ignore it and go with the flow! Not bothering with adapting the routine at all and just rolling with the punches. This works well if your baby or child is quite adaptable and they aren’t reliant on a strict routine. Ensuring you are getting lots of outdoor time with exercise in the days either side, can help them to adjust quicker.

Small Adjustments

One of the most effective strategies for easing the transition is to gradually adjust your child's bedtime and wake-up time in the days leading up to the clock change. Starting about a week before the clocks move forward, shift your child's bedtime and wake-up time by 15 minutes every couple of days. This gradual adjustment helps reset their internal clock without causing too much disruption to their routine.

What to remember…

Consistency is key - Try to maintain your child's regular bedtime and wake-up time as much as possible, even after the clock change. Keeping a consistent schedule helps reinforce their body's natural sleep-wake cycle and makes it easier for them to adjust to the new time.

Fresh air helps! - I always advise that you try to get outside every day. This helps with general health but also for supporting that body clock. It also most often means exercise too! Building up a sleep pressure in this way will help with both naps and bedtime.

Ensure a calming bedtime routine - A calming bedtime routine signals to your child that it's time to wind down and prepare for sleep. Incorporate activities like reading a book, taking a warm bath, or listening to soft music to help them relax and transition to bedtime smoothly. Avoid stimulating activities or screens close to bedtime, as these can interfere with their ability to fall asleep.

Optimise the sleep environment - Keeping the sleep space dark, warm enough and qiuet. This will help induce sleep and keep them asleep too! Avoid changing the sleep environment around the time of the clock change, so that it is recognisable and feels comfortable for sleep.

Need more help with setting up an optimal sleep space, or how to improve the bedtime routine?
Check out my E-course - Establishing Healthy Sleep Habits! For juts £9.99, you get access to many topics surrounding sleep that I believe are important when it comes to setting up healthy sleep habits. Find out more here.

Let’s welcome in Spring!

While the spring clock change can disrupt your child's sleep routine, with some proactive planning and gentle adjustments, you can help them navigate this transition smoothly. By gradually transitioning their bedtime, sticking to a consistent schedule, creating a relaxing bedtime routine, optimizing their sleep environment, and being patient and flexible, you can minimize the impact of the clock change on your child's sleep and ensure they continue to get the rest they need to thrive. Remember, consistency and patience are key, and before you know it, your child will be back to their well-rested selves, ready to embrace the joys of springtime.